January 17th, 2014 – Performance and Fitness

A. General Warm Up
2 or 3 rounds of:
200 meter Run/Row (or 45 second Sled Push/AirDyne) @ 80% effort
15 GHR Sit Ups
15 GHR Back Extensions
10 Pull Ups or Ring Rows
10 Push Ups or Ring Dips
10 PVC Pass Through
10 Wall Facing Squats or Overhead Squats
*** Keep moving for the duration of the warm up.

B. WOD
“LTP Total”
Clean & Jerk 1-1-1
Overhead Squat 1-1-1

If you missed any WOD’s this week, this is your last chance to make them up. Pick one:
CrossFit Total
Fran
FAST Combine 1.0
Gymnastics Baseline

C. Stretch
As needed.

January 16th, 2014 – Performance and Fitness

A. General Warm Up
2 or 3 rounds of:
200 meter Run/Row (or 45 second Sled Push/AirDyne) @ 80% effort
15 GHR Sit Ups
15 GHR Back Extensions
10 Pull Ups or Ring Rows
10 Push Ups or Ring Dips
10 PVC Pass Through
10 Wall Facing Squats or Overhead Squats
*** Keep moving for the duration of the warm up.

B. WOD
Make Up Day
Pick one or two:
CrossFit Total
Fran
FAST Combine 1.0

For those who have completed the above three, you may choose to REST, or:

Gymnastics Baseline
60 second AMRAP Handstand Push Ups
60 second AMRAP Pull Ups
60 second AMRAP Ring Push Ups
*** Rest as needed between attempts.
*** Score is total reps for each movement. Does not have to be unbroken.

C. Stretch
As needed.

January 15th, 2014 – Performance and Fitness

A. General Warm Up
2 or 3 rounds of:
200 meter Run/Row (or 45 second Sled Push/AirDyne) @ 80% effort
15 GHR Sit Ups
15 GHR Back Extensions
10 Pull Ups or Ring Rows
10 Push Ups or Ring Dips
10 PVC Pass Through
10 Wall Facing Squats or Overhead Squats
*** Keep moving for the duration of the warm up.

B. WOD
“FAST Combine 1.0”
For time:
1,000 meter Row
800 meter Run
150 yard Sled Push (90/50#)
30 Burpees
** We will go in heats of TWO every 5 minutes until everyone has gone through.

*** SCALING
Rx – As written.
M1 – 50/empty Sled Push
M2 – Scale as needed

C. Stretch
As needed.

January 14th, 2014 – Performance and Fitness

A. General Warm Up
2 or 3 rounds of:
200 meter Run/Row (or 45 second Sled Push/AirDyne) @ 80% effort
15 GHR Sit Ups
15 GHR Back Extensions
10 Pull Ups or Ring Rows
10 Push Ups or Ring Dips
10 PVC Pass Through
10 Wall Facing Squats or Overhead Squats
*** Keep moving for the duration of the warm up.

B. Skill & Movement Prep
Wrist & Shoulder Mobility
Thruster
Pull Up

C. WOD
“Fran”
21-15-9 reps of each, for time:
Thruster (95/65#)
Pull Up

*** SCALING
Rx – As written.
M1 – 15-10-5 reps of each @ Rx Loads
M2 – 21-15-9 reps of each @ 75/45#
M3 – Scale loads, range of motion or movements as needed.

D. Stretch
As needed.

January 13th, 2014 – Performance & Fitness

A. General Warm Up
2 or 3 rounds of:
200 meter Run/Row (or 45 second Sled Push/AirDyne) @ 80% effort
15 GHR Sit Ups
15 GHR Back Extensions
10 Pull Ups or Ring Rows
10 Push Ups or Ring Dips
10 PVC Pass Through
10 Wall Facing Squats or Overhead Squats
In between rounds, work on mobility that is specific to the WOD for 2-3 minutes

B. Skill
Squat
Press
Deadlift

C. WOD
CrossFit Total
Squat 1-1-1
Press 1-1-1
Deadlift 1-1-1

*** 40 minute time cap.
*** Your score is the combined total of your best lift from each of the three movements.
*** Record your total using SugarWOD.