Day 13 ~Wednesday, February 27th

WOD:  ” The Dirty Thirty”

Complete 30 repetitions of the following exercises for time:

• 30 Box Jumps (24/20 in)
• 30 Jumping Pull-Ups
• 30 Kettlebell Swings (35/26 lb)
• 30 Lunges
• 30 Knees-to-Elbows
• 30 Push Press (45/35 lb)
• 30 Back Extensions
• 30 Wall Balls (20/14 lb)
• 30 Burpees
• 30 Double-Unders

Day 12 ~ Tuesday, February 26th

Skill: Overhead Squats

WOD: “Pull-up Purgatory”

14 Minute AMRAP:

Run 2 laps of cafeteria

Complete 1 pull-up.

***Pull-ups increase by 1 rep each round

Learning to do a proper kipping pull up is as big an accomplishment as learning to go to the potty

Day 11 ~ Monday, February 25th

Skill: Kipping

Split Jerk

WOD: 21-15-9

Thrusters (65/45)

Burpees

The kipping pullup – a CrossFit staple

Day 10 ~ Friday, February 22nd

For those of you not participating in Hoops For Heart today:

Skill: Deadlift & Bench Press

WOD: Death by Box Jump

0-30 secs – 1 box jump

30-1min – 2 box jumps

1min – 1min 30secs – 3 box jumps

….pattern continues until you can no longer complete the required number of box jumps in the 30 second period.

Day 9 ~ Thursday, February 21st

Skill: Hang Cleans, Ring Dips, med ball cleans

WOD: 15 Min AMRAP:

-2 laps of cafeteria farmer’s walk

-5 ring dips

-10 med ball cleans

Day 8 – Monday, February 19th

Skill: Front Squat 5×5

WOD:

3 Minute AMRAP, rest 1 Minute between rounds

5 Knees to Elbow

10 DB snatch

10 Broad Jumps

20 Situps

 

Day 7 – Friday, February 15th

In the cafeteria today for the workout

Skill:
Handstand work

WOD: As a team, complete as many rounds as possible in 20 mins:
Overhead Squat (increase by one rep each round)
Lunge Walk 15m
Burpee Broad Jump 15m
-One teammate works at a time.

Day 6 – Thursday, February 14th

No weight room available folks.  Get your website set up and post blogs for the first 5 workouts.  Welcome to the interweb geeks!

 

Day 5 – Monday, February 11th

“You guys may not know this, but I consider myself…a bit of a loner. I tend to think of myself as a one man wolf pack. But when my sister brought Doug home, I knew he was one of my own. And my wolf pack, it grew by one. So were two…so there was two of us in the pack. I…I was alone first in the pack, and then Doug joined in later.

And 6 months ago, when Doug introduced me to you guys. I thought…wait a second, could it be. And now I know for sure, I just added 2 more guys to my wolf pack. 4 of us wolves running around the desert together…”

WOD: “The Wolfpack Workout”

In a group of four, complete the following for time:

-100 Pull-ups
-200 Push-ups
-300 Sit ups
-400 Air squats

** You can divide up the total number of repetitions any way you want, as long as each member of your group does at least 1 rep of each.

If you can’t rely on a little help from your friends you will always be a one-man wolfpack!

Day 4 – Friday, February 8th

Skill: Shoulder Press 5×3

WOD: Every minute on the minute, complete:
min 1: 20 Double Unders (60 singles)
min 2: 20 Hollow Rocks
min 3: 10 DB push press