Team Warmup

Static Stretch



Muscle Up Progression, Turnover, Band, Kip

8-10 min


Prowler Push 5×15 yrds

Sprints from push up position 8 x 20



8 min AMRAP

2 Deadlift @ 85%

10 Wall Balls 20/14

20 Double Unders






Dynamic Warmup

Jumping Jacks, High Knees,Butt Kicks, Frankenstein Walk, Carioca, Skip for Height, Skip for Distance, Bear Crawl, -Skips, A-Skips, side shuffle Lunges



EMOM (every min on the min) 10 min
3 Front Squats
(From the ground, go into a full clean, then 2 front squats+ 1 Jerk)  (use 75-90% of clean max- depending on the strength of your front squat) 



9 min AMRAP

8 Push Press

6 Pullups

10 Box Jumps

You will add a rep each round to each exercise. So rd 2’s rep scheme is 9,7,11





3 rounds

10 Overhead Walking Lunges

10 Good Morning

10 Wall Face Squats

10 PVC Passthrough



3 RM Thruster

15 Min to establish NEW 3 rep max thruster



3 rds fot time

5 rope climb ascents

25 back squats @ 185#/125#

Saturday, Get Some!

Saturday, Get Some!

Warm up:

3 Rds 34 High Knees

8 Hand walk out and back

5/5 punch combo

20 sit-up

34 High Knee

5/5 Punch combo


2 rds

Body weight bench press

pull ups

Body weight front squat

-At the call of rotate, we switch, 90 seconds each station, 1 attempt



Fight gone bad CFBG style

5 rounds rotate every minute

Lateral Burpee Box Jumps

Wall Ball

KB Swings


February 2, 2013

Go out and get what you’re worth. Nobody can stand in your way if you choose not to let them. You are strong, confident, and amazing. Show the negative people in your life why you are different. You are powerful beyond measure. Put your heart and soul into whatever makes you happy and nothing is beyond reach. Aim high and fight for every inch of ground. Once you reach whatever it is your fighting for. Aim higher and start again.




Team Warmup

Static Stretch




Max Holds 5 Rds

On Rings



100 Double Under

then 3 rds

All @ Bodyweight

5 Push press

5 Power Cleans

15 Deadlifts


100 Double Unders



Warm Up

2 rounds

250 M row

10 Squat Jumps 

Plyo Routine:

3 rounds 15 yards each

skips, a skips, b-skips, repeat side ways, single leg hop, bound, high skip, vertical jump, box jump, WB side to side jumps

Throwing Movement



Lateral Bounds for height





AMRAP  8 min

3 Power Cleans + 3 Hang Squat Cleans + 3 Squat Cleans, @85% of your 1 rep max



Wodivore Blog Jan 31, 2013



The importance of foam rolling is essential in your recovery. You must release the lactic acid built up in your muscle cells to aide in the recovery process, thus healing quicker and getting stronger faster. Your body is the machine, take care of it.




Dynamic Movement

Agility Ladder

2 rounds

5 Yard Burst at End

Single Leg

Double Leg

In Out



Front Squat 1-1-1-1-1

Barbell Row 5-5-5-5-5



3 Rds for time:

15 KB Swings 70/53#

20 Goblet Squats

25 Toes to Bar

Rest 3 min 

2k Row for time


Wodivore Blog Jan 30, 2013



How to Stretch a Rotator CuffPhoto Credit Jupiterimages/Comstock/Getty Images

The rotator cuff is comprised of the muscles, tendons and joint in the shoulder that allow you to have such a wide range of motion with your arms. Four muscles and their accompanying tendons make up the rotator cuff. Tears and strains in the rotator cuff muscles are common injuries, especially in those who play sports that involve the arms and people who work in jobs that require repetitive arm motions, doctors at the Cleveland Clinic report. Stretching the rotator cuff daily can strengthen the shoulders as well as help prevent injuries.

Step 1

Stand or sit to stretch your rotator cuff muscles throughout the day. Raise one arm and move it diagonally across your chest. With the opposite hand, apply slight pressure on the arm near the elbow. Press smoothly and evenly without bouncing the arm. Hold the pressure for about 30 seconds and release. Repeat the stretching exercise on the other arm.

Step 2

Put both hands behind your back and clasp them together. Raise your hands toward your head as high as you can without causing pain in your shoulders. Hold the stretch for 20 to 30 seconds, and be careful not to bounce. Let your hands drop back to the resting position and repeat the stretch two or three times.

Step 3

Roll up a towel and hold one end above and slightly behind your head. Grab the other end of the towel with the opposite hand behind your back. Pull lightly up on the towel with the higher hand. Tug until you feel the stretch and hold the position for 30 seconds. Release and repeat the exercise on the other side.

Step 4

Bend over while you’re standing, and let your arms hang loosely toward the ground. Swing your arms slowly back and forth 10 times. While still bending over, swing one arm at a time in a circular motion, gradually widening the circle for a count of 30. Continue to take deep breaths. Add weights to the pendulum swing stretching exercise by holding small 1 lb. weights in each hand.






The open is coming quick!

The open is coming quick!


3 rounds

10 Overhead Walking Lunges

10 Good Morning

10 Wall Face Squats

10 PVC Passthrough

1- 10 sec Bar Hold


Advanced Balance Drills





Wall Ball Practice




50 HR Pushups

60 Burpees


Wodivore Blog Jan 29, 2013


Registration for the 2013 Reebok CrossFit Games Open will be available here, starting January 30th, 2013.

The 2013 Reebok CrossFit Games season is a three-stage test of fitness, comprised of the Open, Regionals, and the world championships, the CrossFit Games.

The season kicks off with the Open, the most inclusive competition in the world. The top athletes and teams in each region from the Open will move onto Regionals. The best athletes and teams at Regionals will compete at the CrossFit Games, the world’s premier test to find the Fittest on Earth™.

Athletes, it’s here! It’s time to cut the chitter chatter and get excited. Test yourself both mentally and physically. See where you rank with other crossfitters all over the world!



Elbows up

Elbows up


As a group, dynamic warmup, static stretch.


EMOM 15min

On min 2 Clean and jerk @ 85% of 1 rep max

Off min 6 weighted pullups



4 rds for time

400m run

10 Front Squats 135/95

6 Bar Muscle ups

Saturday Team Wod

Saturday Team Wod

Group warmup

15 min to work on skill of your choice!


14 min amrap

30 DU
20 power cleans 95/65#
15 thrusters95/65#
10 burpee mb slams 20/14#