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Weightlifting MONDAY 150601

Warm-up:Row 750m Crossover Symmetry 10 push ups 10 GHDsit-ups 15 goblet squats Inch worms down Broad jumps back 15 leg swings Warm up squat  WoD: CrossFit Total Back squat- 1 rep Max Shoulder Press- 1 rep Max Deadlift- 1 rep Max **15 minutes on each…

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SATURDAY 150530

Warm-up: Row 500m Crossover symmetry 10 push ups 15 hollow rocks Inch worms down Spider-Man back Hips on box 10 goblet squats 10 dislocates 200m jog Partner WoD: 10 Muscle Ups (or 20 dips) 20 Deadlifts (275/185#) 40 box jump overs (24/20) 60 American KB…

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FRIDAY 150529

Warm-up:Roll lats on roller Roll upper back and posterior Row 500m Crab walk down Broad jump back 15 leg swings 15 squats 10 pull-ups Strength: For max reps… Strict Grip Pull-Ups Rest 90 seconds Strict Mixed-Grip Pull-Ups Rest 90 seconds Strict Palm facing-Grip Pull-Ups If…

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THURSDAY 150528

Warm-up: Row 500m Crossover symmetry 10 push ups Bear walk down 15 hollow rocks Inch worms back 7 strict pull-ups 10 GHD sit-ups Lax to hip flexors  Lax to shoulders Skill: Three sets (12 minutes) of… 30 seconds of Muscle-Ups or Ring Dips Rest 30…

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WEDNESDAY 150527

Warm-up:Row 500m 15 leg swings 15 ankle rolls 10 wall squats Spider-Man down Inch worms back 10 pull-ups 10 push ups High knees down Butt kicks back Warm up Front Squats Strength: Front Squat *Set 1 – 4 reps @ 65% *Set 2 – 3…

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TUESDAY 150526

Warm-up: Row 500m Crossover symmetry 10 push ups 10 GHD sit-ups Bear crawl down Backwards bear crawl back 15 squats 15 hollow rocks Strength: Two sets of: Jerk Footwork Drills x 10 perfect reps (practice perfect foot landing) Then Every two minutes, for 10 minutes…

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MEMORIAL DAY “MURPH”- MONDAY 150525

Warm-up: 400m run 15 ankle rolls 15 dislocates 10 push-ups 15 hollow rocks 15 supermans 10 pull-ups 200m run Banded hip distraction 15 squats WoD: “Murph” For time:  1 mile Run 100 Pull-ups 200 Push-ups 300 Squats 1 mile Run In memory of Navy Lieutenant…

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SATURDAY 150523

Warm-up:Run 400m Junkyard Dog with a friend 10r eps each 10 push ups 15 squats 10 leg swings 5 strict pull-ups 15 hollow rocks 10 jumping lunges Team WoD: In teams of 5, with only one teammate allowed per station, complete as many rounds and…

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FRIDAY 150522

Warm-up: Mash/roll quads and hamstrings/posterior Run 400m  Crossover Symmetry Handstand work 10 pull-ups 15 Russian KB swings 10 push ups Backwards bear crawl down Broad jumps back Strength: Take 15 minutes to build to a new 1-RM Push Press WoD: “Helen” Run 400 Meters 21…

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