DW Tues, Sept 1 (Power Day #5)

3 rounds 12-10-8

Bench (Flat or Decline)
Thruster (Squat with a Push Press)
Bent Over Row
Pull Ups
Lat Pulldown
21’s – Bicep Curls (do 21 each time, 7 bottom half, 7 top half, 7 full curls)
Calf Raises
One Arm Tri Pushdown (ea arm)

Rest 1 min between rounds or do 1 minute jump rope

DW Mon, Aug 31

I thought we would start the semester off with something that could leave you with legs that may not get you to class the next day... Good Luck.

100 Air Squats
300 M Run
100 M Broad Jumps
300 M Run
100 M Walking Lunges
300 M Run
100 M Sprint
300 M Run
100 Air Squats

DW Thur, Aug 27 (Power Day #4)

4 Rounds Beginners/5 Rounds Advanced

12 Deadlift (alternate rounds of Regular and Straight Leg)
9 Split Squat Cleans
6 Seated Row or Bent Over Row

Rest 1 -2 min between rounds

when you finish do:
100 Ball Crunches

DW Wed, Aug 26

AMRAP 15 min.

5 pullups
10 pushups
15 air squats

repeat...

DW Tues, Aug 25 (Power Day #3)

Heavier Weight

3 x 5 Back Squats
3 x 5 Bench
3 x 5 Seated Row


Tabata Interval Stabilizers
7 x each (20 sec on - 10 sec rest)

Front Stabilizers
Right Side
Left Side

DW Mon, Aug 24

Go to a Track or find some steps:

AMRAP 20 minutes (try to get 4 rounds)

2 min bleacher run
15 dips
15 bleacher pushups
15 bar pullups (like bench pullups)
15 burpees
30 crunches (mix up what you do)

Have fun!

DW Fri, Aug 21

Pick a workout you have missed or one that you liked ;)

Have a nice weekend. Practice starts in 3 weeks. Get crackin.

DW Thurs, Aug 20 (Power Day #2)

5 Rounds

15 Snatch Grip (Wide Grip) Deadlift
10 Power Cleans
5 Overhead Squats (OHS)

Minimum Rest Between Exercises
Rest about 1-2 minutes between rounds

DW Wed, Aug 19

This will be a nice challenge for those of you that have tried "double unders". If you have not a "double under" is jumping rope, the rope goes under your feet two times per one jump. Try it, if you can't do it for the total time switch to regular jump rope. You can find a video of "double unders" crossfit.com. Good heart pumping workout. Double unders are a challenge. Sherri...just regular jump rope for you.

Double-under for 2 minutes
Sit-up for 2 minutes
Double-under for 90 seconds
Sit-up for 90 seconds
Double-under for 1-minute
Sit-up for 1-minute
Double-under for 30 seconds
Sit-up for 30 seconds

No Break between reps, jump enough time to switch.
Post numbers of sit-ups and double-unders to comments

DW Tues, Aug 17 (Power Day #1)

Everyone does the same workout

3 Rounds

increase weight in each round

10/7/5 Bench
10/7/5 Burpee DB Combo
10/7/5 Front & Side Raises
10/7/5 Seated Row
10/7/5 Back Extensions with weight
10/7/5 Tri Rope Pushdown
10/7/5 Tri Kickbacks
15/10/5 Close Grip Pushups (no weight)

Rest 1-2 min between rounds
Minimal rest between exercises

Optional: Add 25 box or frog jumps after each round or 1 minute of jump rope

DW Mon, Aug 17

PART ONE: 100 M BROAD JUMP (ADD UP THE TOTAL IT TAKES YOU TO GO 100M)


PART TWO: JUMPS = X (your 100 M total)


COMPLETE 3 ROUNDS FOR TIME (X = reps from your 100 M jump):
X WALL BALL SHOTS
X PULLUPS
X PUSH UPS (TRY, Clapping Push Ups if you are feeling strong today)
X WALKING LUNGES (total steps/with or without weight)

DW Fri, Aug 14

Everyone does 3 rounds, ending with a 200 run

200 Run
10 KB Swings or DB Swings
10 Pushups (Advanced: DB Pushups with one arm row each each pushup)
10 Thrusters (Full squat with push press)
20 Situps
20 Air Squats

DW Thurs, Aug 13

10-9-8-7-6-5-4-3-2-1 reps of the triplet
(Total of 10 Rounds, decreasing by one rep each round)
Try to do the same weight for all 10 rounds

Deadlift
Bench press (seated row if you can't bench)
Cleans

Set up three bars and storm through for time.

If you want to go really crazy...like we did at the end of the year, add a 200 run between each round...feels great when you finish, not so good while you are doing it!

DW Wed, Aug 11

3 ROUNDS FOR TIME (BEGINNERS)
5 ROUNDS FOR TIME (ADVANCED)

400 M RUN
30 BOX JUMP
30 WALL BALL SHOT

When you finish:
200 crunches or 50 incline situps

DW Tues, Aug 11

AMRAP 15 MINUTES

*At the TOP of each round, do associated number of DEADLIFTS (Heavier Weight). Eg. R1 do 1 DL; R2 do 2 DL; R3 do 3 DL...etc. until time up.

*X DEADLIFT
5 Jumping Chest To Bar Pull Ups
10 Burpees
15 Squat Jumps (Hands behind head)

DW Mon, Aug 10

Sorry I am a little late today. I just got back from vacation and forgot to post last night for today. Back now, everything should be coming in on time.

3 rounds or AMRAP 20 Minutes (25 if you are feeling rested from the weekend)
(everyone does the same thing)

5 pullups
10 dips
15 pushups
200 run or 1 min jump rope
20 situps
25 box jumps
30 air squats
200 run or 1 min jump rope

DW Fri, Aug 7

100 crunches
1 mile run (800 run beginners)
100 Box Jumps or 3-5 min stadium (bleacher) run
1 mile run (800 run beginners)
100 air squats

Thurs, Aug 6 (Power Day # 7)

2 x 10 warmup of each – Squat, Bench, Deadlift (moderate weight)

Back squat, 3 rep
Bench, 3 rep
Deadlift, 3 rep


Stabilizers when you finish
6 minutes total
45 sec on - 15 sec rest
2 x (Front, Right Side, Left Side)

DW Wed, Aug 5

This workout was constructed by Margaret

Advanced - 4 Rounds
Beginners - 3 Rounds

For Time:
400 Run
10 Goblet Squats (http://www.youtube.com/watch?v=Pg406rGg8b0)
25 Sit Ups
10 Pushups
25 Sit Ups
10 KB Swings
25 Air Squats

DW Tues, Aug 4 (Power Day #2)

3 Beginners/5 Advanced Rounds

15 Snatch (Wide) Grip Deadlift
10 Power Cleans
5 Overhead Squats (OHS)


When you finish
BT Abs (with a partner)
25 situps
25 clap right hand
25 clap left hand
25 sit ups resist

DW Mon, Aug 3

This workout was constructed by AJ

AMRAP in 20 min Beginners/25 min Advanced minutes

200 Run
15 Bench
15 Curls
10 Thrusters (Full Squat + Push Press)
10 Pullups
50 Crunches