Ahead of schedule

MWOD- standard (perfect stretch in place of Bulgarian Squat/Couch stretch)
Warm-up - Standard
WOD:

100 Feet Walking Lunge (no weight)

15 Pull-ups

30 Thrusters

45 Sit-ups

100 Feet Bear Crawl 

45 Sit-ups

30 Thrusters

15 Pull-ups

100 Feet Walking Lunge (no weight)

Post wod - Samson Stretch/cat scratchers/roll bits with lacrosse ball

Lift heavy things and jump

MWOD-
Dynamics-
5:30 - Squat Review and Front Squat
WOD - 21/15/9
Front Squat
box jumps
sit-up

6:30 -
SWOD - 3x3 Deadlift (establish a 3 rep max)
WOD - 5 RFT
5 DL (75-80% 3RM)
3 Hang Power Cleans
15 Burpees

Sunday Funday

Standard MWOD:
Warm-up: ONE TIME THROUGH
Bear Crawl
Crab Walk
Inch Worm x 10
Superman x10
Sit-ups x10
Overhead Squat x10
Burpees x10
Calf Stretch
Couch Stretch

WOD: For Time
1 mile run
(100 pullups*)/25 pull-ups (use bands as needed)
(200 push-ups*)/50 push-ups
(300 squats*)/75 squats
1 mile run
(*) = RX'd wod
/#'s - Scaled wod for our class

We will work to doing this WOD as prescribed.

TGU/Press

MWOD: Standard
Warm-up: Standard
WOD:
5:30 - tabata squats
6:30 - For time
21-15-9
Turkish Get-ups
Sotts Press

(rx'd is a 45# barbell/ scale as needed)

Tabata is Evil!

MWOD:
Shoulder Reset
Pass throughs
IR stretch on wall
Overhead Stretch
Perfect Stretch
Bottom of squat

Warm-up:
Standard

WOD:
5:30 - tabata squats/tabata sit-ups
6:30 - Tabata mash-up

The 1st Sunday

MWOD: Standard
Warm-up: Standard
WOD: For Time
800m run
50 sit-ups
400m run
50 deadlifts
400m run
50 sit-ups
800m run

This will be a good one!

Thursday Play Day

MWOD: -
Shoulder Mobility on bars
Overhead Stretch
Perfect Stretch
Pigeon Pose

Warm-up x 2
CrossFit at ORU Warmup with max time Handstand Holds

WOD:
12 min AMRAP
 10 -Renegade Rows (5/arm)
 15 -squats
 20 -sit-ups

A New Year Begins

Alright, so a new year is upon us. Have all of you made your fitness goals for 2011?
Have you written them down? If not, DO IT NOW!
In fact, I recommend this for any of your goals in 2011, not just your fitness goals. Any goals of life, business and play, write them down and then read them everyday. It helps you stay motivated and gives you something tangible to reach towards.

Now, onto tonight. We start again with those of you that have been with me for a year and some only a few short months. I am also aiming to welcome many newcomers this semester.

The 6:30 class will now become the 'regulars' class and the 7:30 will be our 'beginners' class if you will. This 7:30 class will be learning the 9 foundational movements of CrossFit and include workouts that tax the system and give a good base for moving into more intense CrossFit programming.

MWOD:
Shoulder and hip mobilities

Warm-up: x 2
10 pass throughs
10 jumping jacks
10 lunges (5 per leg)
10 sit-ups
10 push-ups
10 Pull-ups
10 squats (6:30 class only)

WOD:
200 m run
21-15-9
Supermans/Burpees/Box Jumps
200 m run