warm up: see board

Burgener Warm up together

Skill:  Thruster heavy one rep. 1-1-1-1-1

WOD: for time:

50 kb swings 2pd/ 1.5 pd

40 box jumps 20″/ 14″

30 ring push ups, 2-3″ from ground

scaling option: adjust kb weight as needed, however it does need to be  a challenge

adjust box jump height to 12″ or do box steps

push ups progression as needed, make it challenging( if you normally do them from the box, go from your knees. if you do them from your knees, for this wod do them from your feet. etc.)

do not partition, must complete kbs before moving to box jumps, etc.

You could do Crossfit, or this!!!

Warm up: see board

Skill: front squat 5×5

WOD:  double unders for one minute, 30 sec. rest x 10 rounds

score= total number of reps

scaling option: single unders, same time limit

Time! 2:30pm driveway complete

Greetings from the buried masses in the Mid-Atlantic

OFD swingset jump from chris dunkin on Vimeo.

JH 200lb FS wod

Warm up: see board

Burgener Warm up together

Skill: Snatch Pull  5×3

WOD: 4 rounds

200m run ( around building)

12 push up

2 kick ups

for snatch pull see this:  http://www.performancemenu.com/exercises/videos/snatchPull.mov

if you have not snatched before, do not go heavy at all.. stay light in skill work

kick ups are basically starting in plank position, you kick your feet up to your hands, keeping your hands in place on the floor .  you should look like a frog.  that is one rep. do not stand up, return to plank position and then kick your feet up to your hands again, keeping hands in place= rep 2.

scaling options:

row 250m instead of run

Jack, showing quick feet during agility work – crossfit kids

Warm up: see board

Skill: Jerk ( split or push, pick one and stick with it for entire skill work)

5×1

make it heavy, but don’t fail. about 90% of previous 1 rm.  if you have not maxed out before, creep up to gage when you should stop.

WOD:

5 rounds

20 db overhead squats

15 double unders

scaling options

for db ohs, scale weight as needed.  if we don’t have heavy enough db’s, guys, use kb’s up to 2 pd…let us know how it goes.

for doubles scale 3:1 single unders

Notice the open, explosive hips.  Excellent Marcus!!

Warm up: see board

Burgener Warm up together

Skill: Clean (SQUAT) 3×3

WOD:  ”Elizabeth”

21-15-9

Cleans, 135# for guys, 95 # for girls

Ring Dips

scaling options:

adjust weight for cleans as needed.  approximately 60% of 1 rep max.

for dips,  use band, jumping dips or bar dips

Athlete of the Month: Anna-Katrina Milstead

Chris M. on his first date with “Karen”.  Great Job Chris!!

Warm up ( see board)

Skill work
max effort deadlift
3-2-1-1-1

WOD: 6 rounds
5 clapping push ups
5 cross chops
5 pull ups
5 sit ups

see this for cross chops:
http://www.cathletics.com/exercises/videos/chopsCross.mov

scaling options:
do not scale reps or number of rounds. scale types of push ups (on box, from knees, etc) and pull ups ( jumping, with band), or weight for cross chops.

make the push ups challenging.  if you normally do them from your knees, for this wod, do them from your feet.  if you normally do them from a box, do them from your knees.  and so on…
you must have full ROM for each rep, b/c we’re not doing very many.

this wod courtesy of crossfit atm

Katie, after a hard day at the Oregon Games!

Warmup (see board)
Burgener Warm up together

The sequence is as follows, always in this order: in CF journal

Down and up

Elbows high and outside

Muscle snatch

Snatch land

Snatch drop

Hang power snatch

Skill work: Power Clean 5×3

WOD: ” Karen” 150 wall balls

20# to 10′ target for guys
14# ball to 9′ target for girls

scaling options:
8# ball, 8.5′ target-150 reps
5 or 7# db thrusters-150 reps
bw thruster movement- 150 reps ( get your arms up in the air with every rep)

i will be getting some of my ideas for the wod from crossfit atm, and will be categorizing them under crossfit atm in order to give them credit.  but i am also going to try my hand at programming my own wods….we’ll see how it goes.

Jon and Ryan in the midst of 15, 12 ,9 200lb Front Squats, and Kettlebell swings.

“Cindy”
AMRAP in 20 minutes
5 pull ups
10 push ups
15 squats

Porch
AMRAP in 20 minutes
3 pull ups
6 push ups
9 squats

Pack
AMRAP in 15 minutes
3 pull ups
6 push ups
9 squats

Puppies
AMRAP in 12 minutes
3 pull ups
6 push ups
9 squats

Buttercups
AMRAP in 10 minutes
5 jumping pull ups
10 beginner push ups
15 squats