WED, 04/01/09

Reminder: No 7 pm Class Tonight! New class times start Monday, April 6th.

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6 x 6 Back Squat

TUES, 03/31/09

Reminder: No 7 pm Class Tonight! New class times start Monday, April 6th.

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Warm up:
2 rounds of:
400 M Run/Row
10 Lunges, 5 Burpees, 2 Samson Stretch

Main Set: “Jumping Helen”
30 Box Jumps
21 KB Swings (1.5/1 Pood)
12 Pullups

MON, 03/30/09

Reminder: No 7 pm Class Tonight! New class times start Monday, April 6th.

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Warm up:
2 rounds of:
400 M Run/Row
10 Box Jumps, 10 Pushups, 2 Samson Stretch

Skill/Main Set: Presses
Shoulder Press: 1-1-1
PP: 3-3-3
PJ: 5-5-5
* Ea round includes one press/3 PP/5 PJ without racking the weight

Sunday, 03/28/09

Attention CrossFit Arlington:

We will not have any 7 pm classes this week. We will have 6 pm classes as usual. All other times stays the same.

Beginning April 6th, we start our revised schedule:

M-W-F 6 am stays the same
Mon-Thur 5:30 pm, 6:30 pm
Fridays 5:00 pm stays the same
Saturdays 10:00 am, 11:00 am

SAT, 03/28/09 DETOX Workout

50 Reps for Time:

Pullups

KB Push Press

Burpees

KB SDHP

Pushups

Situps

FRI, 03/27/09

Main Set:

20-15-10 Reps for Time:

Kipping Pullups

Box Jumps

THURS, 03/26/09

5 x 5 Power Cleans

WED, 03/25/09

Five Rounds Fight Gone Bad

Wall Balls (20#/14#)

Sumo Deadlift Highpull (SDHP)

Box Jump, 20 in.

Push Press (PP)

Row, calories

TUES, 03/24/09

Warm up:
3 rounds of:
100 Jump Rope Singles
10 Squats, 10 KB Cleans (5 ea arm), 2 Samson Stretch

Main Set: Thrusters
3-3-2-2-1-1

MON, 03/23/09

Warm up:
2 rounds of:
400 M Run/Row
10 Dislocates, 5 OHS, 2 Samson Stretch

Main Set: “Kinda Kelly”
3 Rounds for Time
400 M Run
30 Box Jumps

30 Wall Ball Shots (20/14#)

SAT, 03/21/09 "Tequila Sunrise"

For Time:

20 Burpee/1 KB Swings
Pyramid Alternate
20 Burpees all the way to 1 Burpee and KB Swings from 1 rep to 20 reps

FRI, 03/20/09

Skills: Turkish Getup

Main Set:

5x5
Turkish getup
Floor Press
Renegade Row

Shoulder Press

THURS, 03/19/09

4 min continuous work: (60 sec rest btw stations)

1. KB Cleans
2. Pushups
3. Lunges
4. Situps
5. Ball Slams
6. Wall Balls

WED, 03/18/09

Warmup 3x: 100 Jump Rope Singles, 10 Squats, 10 Burpees, 10 Pushups, 10 Situps, Samson

Skills: Power Snatch with PVC, Front Squat

Main Set:

Power Snatch w/BB 3-1-1-1
Front squat w/BB 2-2-2
KTE- 3 x 15 (Rest 30-60 sec btw sets)

TUES, 03/17/09

Warm up:
3x: 100 Jump Rope Singles, 10 Lunges, 10 Dislocates, 5 Burpees, 2 Samson Stretch

Skill: Kipping Pullups

Main Set: “Jackie”
1000 M Row
50 Thrusters (45#/30#)
30 Pullups

MON, 03/16/09

Warm up: 5 Min Jump Rope
3x: 10 Squats, 10 PVC PP, 10 PVC PJ, 5 Hollow Rock, 2 Samson Stretch

Skill/Main Set:
Deadlift 6-5-4-3-3-2

SAT, 03/14/09 DETOX WOD

Warmup: Group Circuit Warmup

Main Set:

10-8-6-4-2 (Person A)

2-4-6-8-10 (Person B)

A and B Swaps

A) Push Press B) Burpees

A) KB Swing (American) B) Pushups

A) Wall Balls B) Situps
A) Box Jumps B) Pullups

FRI, 03/13/09

Warmup 3x: Jump Rope 100 Singles, 10 Bodyweight Squats, 10 Pullups, 10 Burpees, Samson

Skills: Front Squat/Back Squat with 45 lb bar

Main Set:

"Annie"
50-40-30-20 and 10 rep rounds; for time

Double-unders (alternative to double unders: Knee tucks)

Sit-ups

THURS, 03/12/09

Warm-up: Instructor Led

Main Set:

5x5

Thrusters

Weighted Pushups

Weighted Situps

WED, 03/11/09

Main Set: Work with a partner or single

Reps: 50, 20, 10

Exercises involved:

Wall Balls
MB Chest Pass
Box Jumps
Pullups
Pushups
MB Situp Toss

TUES, 03/10/09

Warm-up: 50 Jump rope, 10 PVC Front Squat, 10 Push-up, 10 Sit-up, Samson

Skill: Power Clean (PVC)

Main Set: Power Clean 6-5-4-4-3-3-2

MON, 03/09/09

Warm-up: 75 Jumprope, 10 Squats, 10 Push-ups, 10 Pull-ups, Samson

Skills: (Core Work) 4 Sets: 10 Hollow Rocks, 10 (4-count) Flutter kicks

Main Set: 15 Mins for Rounds -

10 KB Snatch R Hand,

10 KB Swing,

10 KB Snatch L Hand (16 kg / 10 Kg)

Add-On (Optional): 500m Row for Time

SAT, 03/07/09

Warm up: 5 Min Jump Rope
3x: 10 Box Jumps, 10 Dislocates,5 Burpees, 2 Samson Stretch

Main Set: “Daniel”
50 Pullups
400 M Run
21 Thrusters
800 M Run
21 Thrusters
400 M Run
50 Pullups

FRI, 03/06/09

Skills: KB Arm Stretch

Main Set:

5x5

KB/DB Floor Press

KB/DB Renegade Row

KB/DB PP

THURS, 03/05/09

Main Set: Repeat cycle 2x

(Partner or single)

*15 reps on each leg*

-Single Leg Step Up on Box w/Squat
-25 KB Swing (American)
-Single Leg Step Up on Box w/reverse Lunge
-25 KB Swing (American)
-Single Leg Step Up on Box w/Burpee

-25 KB Swing (American)

AB Work

WED, 03/04/09

Main Set:

Back squat - 90% x 2 x 2
Press - 80% x 3 x 4

3 rounds for time of:
20 1-arm DB power snatch - 20% BW (10 reps each arm)
20 KTE's

TUES, 03/03/09

Warm up: 500 M Row then:
3x: 50 Jump Rope Singles, 10 KB Swings, 10 PP w/DB, 2x Samson

Main Set: 10 Rounds for Time
8 Pullups
8 Burpees

MON, 03/02/09

Warm up: 5 Min Jump Rope

3x: 10 Box Jumps, 10 Hollow Rocks, 10 Dislocates, 2 Samson Stretch

Skills: OVH SQUATS

Main Set: OVH Squats 5-4-3-3-2-2