1) CSN Warm-UP
2) 800M Run (Timed)
3) Work up to 3x Max Deadlift
90/90 Stretch Between Sets
4) 5 Rounds
6 Deadlift@ 75-85% Max (Post Weight)
20 Double Unders
25 Ring Push-Ups
10 Sandbag Half Moons
10 Handstand Push-Ups
5) MOB WOD
Couch Stretch 3 Min(ea)
LIttle Buddy Knee Tac
1) 1 Mile Tire Drag (Timed)
2) 5 Rounds
1 Min. KB Swing M:24kg F:16kg
10 Cauldron (ea.) M:30 F:15
15 Ankles to Bar
20 GHD Sit-Ups
20 Poor Man reverse Hyper Ext.
1) CSN Warm-Up
2) 20 Rounds (Timed)
“Face Slam”
20 Squats
20 Lunges
20 Jumping Lunges
10 Jump Squats
1) CSN Warm-Up
2) 2 Rounds
25 TRX Back Rows
20 Ball Slams
400M Run
25 Bent over DB Back Rows
20 Ring Chest FLys
400M Run
25 GH Back Ext.
20 Rope Lowers
400M Run
3) Stretch + Foam Roll+ MOB WOD
1) Assessment Workout or Skill Sheet
2) Work up to M:95 F:65 OH Squat
3) “Crossfit Games 2011″
3 Rounds (Timed)
20 Cal AD
30 WB Shots
20 Toes To Bar
30 Box Jumps
20 KB Sumo Deadlift
30 Burpees
20 OH Squats M:95 F:65
2 Sled Pull (10M)
3) 30 GH Sit-Ups
15 DU
20 MB V-Ups
15 DU
10 Bananas(ea)
15 DU
1) CSN Warm-Up
2) “Barbara”
5 Rounds (Each Round For Time)
20 Pull-Ups
30 Push-Ups
40 Sit-Ups
50 Squats
Each Round for Time. Rest Exactly 3 Min.
Between Rounds
3) 2 Rounds
25 Toes to Wall
50 Windshield Wipers
25 GH Wt. Back Extension
1) Assessment Workout or Skill Sheet or CSN Warm-Up
2) 4 Rounds
AD 40 Cal. or 500M Row
10 Front Squats M:65 F:45
Monkey Business
3) 3 Rounds
10 Ball Slams
10 KTE
10 KB Slasher to Halo
10 Y-Ups
10 Ring Back Rows
4) Stretch
Happy New Year!!!M4H02744
1) CSN Warm-Up
2) Row 500M <1:50 or 250JR or 400M Run or AD 20 Cal<1:00
50-40-30-20-10
Push-Ups
Thrusters M:65 F:45
Box Jumps
Pull-Ups
V-Ups
1) CSN Warm-Up
2) “Nicole”
AMRAP in 20 Min.
400M Run
Max Rep Pull-Ups
3) “Ryan”
AMRAP in 30 Min.
5 Deadlifts M:275 F: 85% Max
13 Push-Ups
9 Box Jumps 24″
4) Stretch and MOB
