WOD – Wednesday – 2/1/12

Cara Cinnamond

- WOD -

Take 10:00 to find 1RM Bench Press

- then -

30 – 20 – 10:

Release Push-Ups

Double Unders

- Cash Out -

Mobility Work

__________________________

- Academy -

Class #13/32

Skill of the Day:

SDLHP

Workout of the Day:

Fight Gone Bad remix:

1:00 SDLHP

1:00 Situps

1:00 Box Jumps

Partner up, count other’s reps

Cool Down Discussion:

____________________________________________

WOD – Tuesday – 1/31/12

Jeff Hallman

- WOD -

4 Rounds:

8 KB Press ea. arm

16 Goblet Squats

24 Situps

- Cash Out -

Max Air Squats in 1:00

__________________________

- Academy -

Class #12/32

Skill of the Day:

Push-Up

Workout of the Day:

Texas Push-Up Challenge

- then -

3 Rounds:

Prowler down and back

Cool Down Discussion:

History of CrossFit

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WOD – Monday – 1/30/12

- WOD -

10:00 to find max Deadlift

- then -

10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1

KBS

Pull-Ups

- Cash Out -

 Max one arm Farmers Walk

__________________________

- Academy -

Class #11/32

Skill of the Day:

Pull-Ups/Kipping

Workout of the Day:

AMRAP in 10:00

5 Pull-Ups

7 Supermans

9 Inchworms

Cool Down Discussion:

____________________________________________

WOD – Thursday – 1/26/12

Jack Woodruff

- WOD -

OHS

Take 10:00 to find your 1 RM

- then -

2011 CrossFit Games Open 11.4

AMRAP in 10:00

60 Bar facing burpees

30 OHS

10 Muscle-Ups

- Cash Out -

Roll Out!

__________________________

- Academy -

Class #09/32

Skill of the Day:

Box Jump

Workout of the Day:

10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1:

Box Jumps

Butterfly Situps

Air Squats

Cool Down Discussion:

Who is Tonya Wagner?

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WOD – Wednesday – 1/25/12

Chris Whicker

- WOD -

Take 7:00 to find max box jump

- then -

5 Rounds:

12 KBS

12 T2B

- Cash Out -

1000m row for time

__________________________

- Academy -

Class #08/32

Skill of the Day:

Workout of the Day:

Cool Down Discussion:

____________________________________________

WOD – Tuesday – 1/24/12

Nick Phillips and Andrea Kruchinski

- WOD -

5 Rounds:

200m Run

Barbell complex:

5 Hang Power Clean and 5 Push Press

5 Back Squats

10 Strict Pull-ups

- Cash Out -

 Tabata Sprinter Sit-Ups

__________________________

- Academy -

Class #07/32

Skill of the Day:

Rowing Technique

Workout of the Day:

4 Rounds:

200m Runs

10 Air Squats

10 Vertical Jumps

Cool Down Discussion:

“Fundamentals, virtuosity and mastery”

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WOD – Monday – 1/23/12 – Happy Birthday Seth Parker (Myself):-)

Seth Parker - 1st Grade

- WOD -

CFM Member WOD

“Jill Butler”

AMRAP in 15:00

10 SDLHP

10 Mtn. Climbers

10 AbMat Sit-Ups

250m Row

- Cash Out -

Tabata Sprints

__________________________

- Academy -

Class #06/32

Skill of the Day:

Glute-Ham Developer (GHD)

Workout of the Day:

Tabata:

MedBall Twists

Push-Ups

Jumping Jacks

Cool Down Discussion:

____________________________________________

WOD – Thursday – 1/19/12

Kenny Blair

- WOD -

2011 CrossFit Games Open 11.2

AMRAP in 15:

9 Deadlifts

12 Push-Ups w/ release

15 Box Jumps

- Cash Out -

3 Rounds:

Sled Drag

(Light weight – Walk upright)

__________________________

- Academy -

Class #05/32

Skill of the Day:

Deadlift

Workout of the Day:

16 – 12 – 8:

Burpee Thrusts

Box Jumps/Step-Ups

KB Deadlifts

Cool Down Discussion:

Food and Nutrition

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WOD – Wednesday – 1/18/12

Paleo Seminar #2 is tomorrow! How to lean out, and more interviews!

- WOD -

Push Press

Take 10:00 to fing 1RM

- then -

5 Rounds:

1:00 Double KB Push Press

1:00 GHD Situps

1:00 Row for calories

(Rotate stations on the minute)

- Cash Out -

Max Wall Sit

__________________________

- Academy -

Class #04/32

Skill of the Day:

The Prowler

Workout of the Day:

4 Rounds:

High handles down

Low Handles back

1 trip down and back

rest 1:00

Cool Down Discussion:

What is a Cash Out?

____________________________________________

WOD – Tuesday – 1/17/12

- WOD -

Front Squat:

Take 10:00 to find 1 RM

- then -

5 Rounds:

5 Front Squat @ 70% 1 RM

10 Burpees over Bar

- Cash Out -

Coach chooses Tabata Cash Out

__________________________

- Academy -

Class #03/32

Skill of the Day:

Press

Workout of the Day:

Tabata:

Squat Thrusts

Body Bar Press

Cool Down Discussion:

Have you heard about Paleo?

____________________________________________

WOD – Monday – 1/16/12

- WOD -

F.R.E.A.K.

(FRan, Eva, Annie, Kelly)

21 Thrusters

21 Pull-Ups

800m Run/Row

30 KBS

30 Pull-Ups

50 DU

50 Sit-ups

400m Run/Row

30 Box Jumps

30 Wall Balls

__________________________

- Academy -

Class #02/32

Skill of the Day:

Pose running technique

Workout of the Day:

4 x 200m Run using Pose

rest 2:00

1 x 400m Run

Cool Down Discussion:

“CF Foundations”

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