Archive for December, 2011

This Saturday’s Crew getting into the Holiday Spirit!

Warm Up: 3 x 10 Pushups, 15 GHD, 20 PVC Good Morning

Skill: DB Thruster, Box Jump, Burpee, Ball Slam

WOD: 4 Rounds for Reps of the Following:

:30 DB Thrusters (45/30) / :30 Rest

:30 Box Jumps (24″/20″) / :30 Rest

:30 Ball Slams (40/20) / :30 Rest

:30 Burpees / :30 Rest

Cool Down: Lax Ball Shoulders, Foam Roll SMR

The 6am crew gives Jon T a sendoff to remember on Friday.  Hope the 12 hour drive north afterwards was a breeze!

and here is some video of one of our later classes taking on MUs and Pistols.  Easy Peasy.

Warm Up: Boat Races

Skill: Push Jerk, KB Swing

WOD: 15 min. AMRAP of:

5 Push Jerks (135/95)

15 Russian Swings (53/35)

200m Run

Cool Down: Super Couch, Partner Quad PNF

http://www.youtube.com/watch?v=YhOJ_Fcuuq0

Warm Up: Static Ladder, :30, :45, 1:00, :45, :30 each of Handstand hold, Plank, Active Bar Hang, Ring L Sit

Skill: Muscle Up, Pistol

10 min. AMRAP of 3 Muscle Ups, 10 Pistols.  (sub 6 Muscle up rows per muscle up and 8 box pistols to scale if necessary)

Cool Down: Hip Shoulder Cougar Mob

See the short term schedule above and make plans accordingly.  Great efforts on the intervals yesterday….. We have wheels!

http://www.youtube.com/watch?v=tk9MogjNas4

Check Coach Burg Himself leading his ingenius Oly warm up.

Warm Up: Burgener Warm Up, Snatch Lands

Skill: Burg WU with Barbell

WOD:2 Reps EMOM for ten Minutes of  -  Hang Power Snatch +OHS For heaviest total load.  Weight may be increased between rounds.  missed reps do not count toward total.(duh)

Cool Down: Hip Extensions and GHD situps, Hip Mob

Happy Holidays to the CrossFit Discovery Family.  Look below for our slightly modified  schedule that will take us through New Year’s Day.

Warm Up: 5 min. Foam Roll SMR, Plyos ATF

Skill: POSE

WOD: For Time

200m Run, rest 1:00

400m Run, rest 2:00

650m Run, rest 3:00

800m Run, rest 4:00

650m Run, rest 3:00

400m Run, rest 2:00

200m Run, rest 1:00

Cool Down: Calf Mob

Warm Up: 3 x 20 KB halos, 1/2 Get Ups, Windmills, Goblets, Hand 2 Hand Swings

Skill: K Bell Clean and Press

WOD: 3 Rounds C+P Ladders For Time-  sloppy reps DO NOT count!

1 KBell C+P Right, 1 KBell C+P Left (53/35- NO MISSES…if you are not 100% sure you can make the lifts-GO LOWER)

15 Hollow Rocks

2 KBell C+P Right, 2 KBell C+P Left

15 Hollow Rocks

3 KBell C+P Right, 3 KBell C+P Left

15 Hollow Rocks

4 KBell C+P Right, 4 KBell C+P Left

15 Hollow Rocks

Cool Down: Scorpions, Shoulder Mob

Thanks for the great turnout at our first Saturday WOD Downtown over the weekend.  We will be training hard every Saturday morning at the downtown location beginning in 2012 (next month for those not paying attention).  So be sure to let all your excellent Peninsula Peeps know we are now online.

Above check out Julie C. preparing to Tear Stuff Up!

Warm Up: 100m KBell Waiter Walk R, 100m KBell Waiter Walk L, 100m KBellBottoms Up Rack Carry R, 100m KBellBottoms Up Rack Carry L, 100m KBell Farmers Carry R, 100m KBell Farmers Carry L

Skill: Back Squat with Bands, False Grip Chest to Ring Pullup

WOD: Not for Time. Alternating Back Squat and False Grip Chest to Ring Pullups complete 3 rounds of the following:

Back Squat 5 Reps @70% +bands, 5 Weighted Chest to Rings False Grip Pullups, 3 Squats (same loading) 3 Pullups (same style),  2 Squats, 2 Pullups

Cool Down: Mobility Goat Hunting

Warm Up: Team Plyo Relays

Skill: Kipping Pullup, Burpee Box Jump, SDHP, Wall Ball, Weighted Situp

Then 2 WODs  with 10 min. rest between

WOD 1: 8 minute amrap

12 Pullups

7 Burpee Box Jump

WOD 2: for Time

43 Wall Balls

400m Run

43 SDHP

400m Run

43 Weighted Situps

400m Run

Cool Down: Southern Paleo grub down at Jim and Nick’s

Warm Up: Med Ball Relays

Skill DB Snatch, POSE

WOD: 5 Rounds for Time:

14 DB Snatches (7 per side @ 45/30)

200m Sprint

1:30 Perfect Plank (accumulate 90 seconds if plank cannot be performed unbroken)

Cool Down: Pond Run, Couch Stretch

 Stu!

Warm Up: 800m Row, Freestanding Handstand Practice

Skill: Double Under, Push Press

WOD: For Time

50 DU/5Push Press (135/95)

40 DU/5Push Press (135/95)

30 DU/5Push Press (135/95)

20 DU/5Push Press (135/95)

10 DU/5Push Press (135/95)

50 DU

Cool Down: Scorpions. Band Shoulder Mob