SAT, 02/28/09

Warm-up x 2: 5 min Jump Rope
Skill: NONE

Main Set:
“Training for Murph”

For Time:
800 M Row
50 Pullups
100 Pushups
150 Squats
800 M Row

FRI, 02/27/09

Warm-up: Jump Rope Singles x100
25 Jumping Jacks, 20 Situps, 15 Squats, 10 Pushups, 5 Dislocates

Skills: None

Main Set: For time
30-20-10-05-15-25
Burpee Box Jumps
KB Swings (American) 54#/36#

THURS, 02/26/09

Warm-Up 3x:
1x 100 Singles Jump rope, 10 push-up, 10 KB Swing, 10 dislocates, SamsonSkills: Overview of Squat, Shoulder press, and Deadlift technique
Main Set:
CrossFit Total 1 Rep Max
Squat
Shoulder Press (standing)Deadlift

WED, 02/25/09

Warm-Up 2x:
Jump Rope Singles x100, 25 Jumping Jacks, 20 Sit-ups, 15 Squats, 10 Pushups, 5 Pull-ups

Skills: Kipping Pullups

Main Set:
5 Rounds for time

10 KB Snatches w/Squat Thrust in between alternating arms
20 Situps

10 Clapping Pushups

20 Russian Twists

TUES, 02/24/09

Warm-Up 3x:
250 M Row, KB Hi-Pulls (10 ea arm), 5 handstand Pushups or pike pushups
Skills: KB Hi Pull/Snatch
Main Set:
For time:
50 Situps
50 Double Unders
40 Situps
50 Walking Lunges
30 Situps
50 burpees
20 Situps
50 KB Snatches (1 pood/ea arm)
10 Situps

MON, 02/23/09

Warm-Up 3x:
500 M row (1x) then 3 x
-10 DB Push Press, 10 Lunges, QPM
Skills: Clean Foundations
Main Set:
“The Chief”
Max Rounds in 3 minutes of:
3 Power cleans
6 Pushups
9 Squats
Rest 1 minutes
Repeat for 5 cycles

SAT, 02/21/09

For Time
Pyramid starting with 1 all the way to 10 reps and back down to 1 rep
Alternate between Pullups and Pushups

AB Work

FRI, 02/20/09

Warm-up x2: 50 Jumprope, 15 KB Swings, 15 push-ups, 15 Squats, Samson

Skill: HSPU

Main Set:“Throwin’ - Kickin’ - Jumpin’

5 Rounds 1 Min ea Station, Rest 1 min b/t rounds

Med Ball Clean - Wall Ball / Mule Kick / Box Jumps

THURS, 02/19/09

Warm-up x3: 100 Singles Jump rope, 10 push-up, 10 KB Swing, 10 dislocates, Samson

Skill: Basic Squat

Main Set: OHS 5-4-3-3-2-2

WED, 02/18/09

Warm-Up 2x:
Jump Rope Singles x100, 25 Jumping Jacks, 20 Sit-ups, 15 Squats, 10 Pushups, 5 Pull-ups

Skills: None

Main Set:

10-8-6-4-2

One-Arm KB Snatch

Box Jump

KTEs

TUES, 02/17/09

Warm-up x3: 60 Jumprope Singles, 10 tuck jumps, 10 pull-ups, 10 PP w/ DB, Samson

Skill: None

Main Set:

AMRAP 20 mins

5 sit-up, 10 push-up, 15 KB Swing (35# / 20 #)

MON, 02/16/09

Warm-up x3: 5 minutes Jump Rope then 3 rounds of
15 KB Swings
10 OHS PVC
5 Burpees

Skill: Pullups/Kipping Pullups

Main Set: “Lynne”
5 Rounds for Max Reps of:
Bodyweight Bench Press
Pullups

“No Time Component”

SAT, 02/13/09

Warm-Up 3x:
Row 500 m, 50 Jump Rope Singles, 10 Pushups, 10 Situps, 10 Dislocates, 2 Samson

Skills: NONE

Main Set:
“Filthy 50”
50 reps of each…
Box Jumps
KB Swings (1 pood)
Lunges
KTEs
45#/30# Push Press
Back Extensions
20#/14# Wall Ball Shots
Burpees
Double Unders

FRI, 02/13/09

Warm-Up 2x:
Jump Rope Singles x100, 25 Jumping Jacks, 20 Sit-ups, 15 Squats, 10 Pushups, 5 Pull-ups

Skills: KB Turkish Getup

Main Set: 4 rounds, each for time (1:30 rest between rounds)

DB Turkish get-up x 4 each side, 20/30#

Knees to elbows x 15

DB Push Press x 15 20/30#

THURS, 02/12/09

Warm-Up 2x: Jump Rope Singles x100, 10 Squats, 10 Burpees, 10 Mountain Climbers, 10 sit-ups, Samson

Skills: KB Snatches

Main Set:
3 rounds for time...
10-8-6-4-2 pyramid
-Two Handed Chest Press with Kettlebells (One arm at a time)

-Burpees

WED, 02/11/09

Warm-Up 3x: Jump rope x50, 10 squats, 10 push-ups, 10 pull-ups, 2 Samson stretch

Skills: None

Main Set:
AMRAP in 20 minutes..
10 KB swings (American)
5 Dive-bomber push-ups
1 Knee Hug/V-up combo

TUES, 02/10/09

Warm-up x 3: 10 Burpees, 10 PP w/ DB, 10 Dislocates, Samson

Skill: P / PP / PJ

Main Set: Press 5-4-3-3-2-2

MON, 02/9/09

Warm-up x3: 50 Jump rope Singles, 10 Squats, 10 Burpees, Samson

Skill: Med Ball Clean

Main Set:

Front Squat 5-4-3-3-2-2

SAT, 02/07/09

Warm-Up 2x: Group circuit, Row, Jump rope, sit-ups, squats, pushups, pull-ups

Skills: None

Main Set:

For time
400 m run
25 Box Jumps

400 m run
25 Russian Twists with 12#/15# MB
400 m run
25 KB Swings (American)
400 m run

25 Pushup Burpees
400 m run

25 Wall Balls

400 m run

25 Situps

FRI, 02/06/09

Warm-Up 2x: Jump Rope Singles x100, 10 Squats, 10 Burpees, 10 Mountain Climbers, 10 sit-ups, Samson

Skills: Basic Squat

Main Set:
3 rounds for time:
15 Squat Jumps
15 DB Push-Up + 2 Rows 35#/25#
15 Pull-Ups

THURS, 02/05/09

Warm-Up 2x: Jump Rope Singles x100, 10 Squats, 10 Shoulder Tap Pushups, 10 Climbers, 10 sit-ups, 10 Dislocates, Samson

Skills: Go Over KB Hang Clean Basics

Main Set: 5 Rounds for Time

16 KB Hang Clean (1 pood)
8 Burpees

Abs: 30 Knee Hugs

WED, 02/04/09

Warm-Up 2x:
Jump Rope Singles x100, 25 Jumping Jacks, 20 Sit-ups, 15 Squats, 10 Pushups, 5 Pull-ups

Skills: PVC Push Jerk

Main Set:
AMRAP in 20 minutes:
5 Thrusters
5 Pushups
5 Situps

TUES, 02/03/09

Warm-up x3: 25 Jumping Jacks, 10 Mule Kicks, 10 Sit-ups, Samson

Skill: SDHP (PVC & KB)

Main Set: DL 5-4-3-3-2-2

MON, 02/02/09

Warm-up x3: 60 Jumprope, 10 pull-ups, 10 KB Swings, 10 Push-ups, Samson

Skill: Ring Support / Ring Dip

Main Set:
Virtual Shoveling / Ring Dips 10-20-30-20-10