WOD 3/1/11

Warm Up:
Dynamic
Shoulder Mobility
Skill/Strength:
Ring Work
WOD:
L.1, L.2, Dead Lift Technique
L.3 10 sets of 2 Heavy DL
then...
21-18-15-12-9-6-3
KB Swings
V-Ups
Burpees
Finisher:
Tabata Supermans
Cool Down:
Band Stretch

WOD 2/27/11

Warm Up:
High Velocity
Hip/Shoulder mobility
Skill/Strength:
Wall Ball
WOD:
5 Rounds:
100m Farmer's walk
Double Unders/Singles
Finisher:
Ring Holds
Cool Down:
Band Stretch

WOD 2/25/11

Warm Up:
CrossFit
Skill/Strength:
Parallelet
WOD:
Snatch Progressions
Snatch
Finisher:
Ring Dips
Cool Down:
Band Stretch
Links:

http://mobilitywod.blogspot.com/search?q=hip+flex

WOD 2/24/11

Warm Up:
Dynamic Warm Up
Shoulder Mobility
Skill/Strength:
Clean and Jerk
WOD:
"Kelly"
5 Rounds:
400m Run
30 Step Ups
30 Wall Balls
1 minute rest between rounds
Each round for time
Finisher:
Hand Stand Holds
Cool Down:
Band Stretch
Links:

http://cathletics.com/exercises/exercise.php?exerciseID=70

 

http://cathletics.com/exercises/exercise.php?exerciseID=76

WOD 2/23/11

Warm Up:
Speal's warm up
Shoulder/ankle mobility
Skill/Strength:
HSPU
WOD:
5 Deadlifts
5 Hang Cleans
5 Push Press
5 Squats
Finisher:
Tabata Up and Overs
Cool down:
Stretch
Mobility with bands
Links:

http://media.crossfit.com/cf-video/CrossFit_HSPUVariations.wmv

 

http://mobilitywod.blogspot.com/search?q=ankle

WOD 2/22/11

Warm Up:
High Velocity
Hip Mobility
Skill/Strength:
Kettle Bell Swings
WOD:
1 100m Sprint in the first minute
2 100m Sprint in the second minute
3 100m Sprint in the third minute
4 100m Sprint in the fourth minute
5 100m Sprint in the fifth minute
Continue until you run out of time in the minute
Finisher:
N/a
Cool Down:
Rowing
Links:
http://www.youtube.com/user/dragondoor001#p/u/18/k-97pH9eBfw

WOD 2/21/11

Warm Up:
CrossFit Warm up
Skill/Strength:
Press
WOD:
5 Rounds:
15 Push Press
20 Broad Jumps
Finisher:
Tabata Mountain Climbers
Cool down:
Hip stretch

Links:

http://www.cathletics.com/exercises/exercise.php?exerciseID=90

 

http://media.crossfit.com/cf-video/CrossFit_Games2011_GG_Insight.wmv

WOD 2/18/11

Warm Up:
Speals Warm Up
Shoulder/Hip/Ankle Mobility
Skill:
Snatch Principals
WOD:
5 Rounds:
2 TGU
4 DB Thruster L.3 Bar Thruster
6 Log Rolls
200m Row
1 Minute rest after each round
Finisher:
3 Rounds 1 Minute Iron Chair
Cool Down:
Shoulder stretch

Links: http://mobilitywod.blogspot.com/

Mobilize, Mobilize, Mobilize, Mobilize.

 http://cathletics.com/exercises/exercise.php?exerciseID=62

WOD 2/17/11

Warm Up:
Burgener Warm-Up
Shoulder mobility
Skill/Strength:
Bench Press
WOD:
On the Minute every minute for 10 Minutes
3 Bench Press
Finisher:
Tabata
Plank Holds
Cool down:
Shoulder Stretch

Links: http://drywallcrossfit.blogspot.com/2011/02/youre-not-going-to-crossfit-games.html#comments  Parental control advice!

WOD 2/16/11

Warm Up:
Dynamic
Shoulder Mobility
Skill/Strength:
Pull Ups (variations)
WOD:
2   Front Squat
30 Burpee Box Jumps
4   Front Squat
25 Burpee Box Jumps
6   Front Squat
20 Burpee Box Jumps
8   Front Squat
15 Burpee Box Jumps
10 Front Squat
10 Burpee Box Jumps
Finisher:
On the minute for 10 minutes
40 second iron chair hold
Cool Down:
Leg Stretch

Links:
http://cathletics.com/exercises/exercise.php?exerciseID=39

 http://media.crossfit.com/cf-video/CrossFitJournal_DynamicDay_tw0_PRE.wmv

WOD 2/15/11

Warm Up:

Speak's Warm up

Shoulder Mobility

Skill/strength:

Deadlift

WOD:

On the 2 minutes, every 2 minutes for 24 minutes

2 Dead lifts

4 Wall climbs

6 Box step ups

8 KB swings

Finisher:

Tabata V-ups

Cool down:

Stretch

Mobility with bands

Link: http://cathletics.com/exercises/exercise.php?exerciseID=182
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