Fri 21 Sept WOD

This WOD will get a good cardio focus....

Warm up: Skill Tech focus

Dynamic warm-ups (Agility based) 5-10 mins

Front squat 135lbs x 10 reps

Run 1 mile

Row exact amount of time of your 1 mile run

Run 1 mile

Row exact amount of time of your 1 mile run

Run 1 mile

Row exact amount of time of your 1 mile run

Front squat @135lbs x 2 rds of 10 reps

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Sept 18 WOD

"Sick Seven"

7 rounds for time

7 Hand stand push-ups
7 Thrusters @95/115lbs
7 Knees to elbow
7 Deadlifts@ 225
7 Burpees
7 KB swings @55lbs
7 Pull-ups then run 1 mile.....after completion of your 7rds :)

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CrossFit for our wounded warriors!

http://crossfitwalterreed.com/

Fri 14 Sept WOD

Tomorrow's WOD should be a good one. A good mix of Gymnastics, weights & Mono (Cardio). 

Standard agility drills to warm up 10-15 mins and work on Air squats for Skill Technical.

WOD:
Time priority (set endstate) 3rds for time
10-20-30 reps

Toes to bar (TTB)
Hand release burpees
KB swings min 45lbs (scale to individual) 
Run 200m ( run will be performed at the end of each rd, i.e. after each set of KB swings) 

Then Tabata set of jumping lunges (20 sec work, 10 sec rest)

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Sept JC CrossFit competition hosted by FSC

This WOD is a dedication to 9/11.....Chipper WOD consisting of 9 different exercises of 11 reps each. Uniform- ACUs, boots w/IBA and plates
2rds for time (AFAP)

Warm ups: Agility based drills with a focus on hip opening and hamstring movements

WOD:
11 Squat to box jump
11 sprints of 25yds (down 1, back 2, down 3....)
11 Kettle bell swings 55lbs
11 hand release burpees
11 heel hooks
11 Squat to box jump
11 jumping lunges (L/R knee =1)
11 wall ball shots 20lbs
1 lap around baseball field w/25lb kettle bell

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Tues 11 Sept WOD

Today's WOD will be simple as in all body weight exercises aimed at APFT improvements

Warm up: Agility based movements & Drills then 2 laps around baseball field or .5 mile for road running

WOD: Task priority (set amount of Rds) 5rds AFAP

10 hand release push-ups (chest touches ground then release your hands prior to completing the push-up)
25m sprint
10 V Sit-ups
25m sprint
10 Air squats
25m Sprint
10 Burpees-this completes 1rd

Finish with 10 mins of death by burpee pull-up (conduct 1 burpee to pull-up 1st min, 2 the second min, 3 the 3rd min and so until you cannot complete all pull-ups within that min-then reset back to 1 or until you complete 10 mins)

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Fri 7 Sept WOD

As we prepare for our BN run.....here's something to think about prior to :)

Warm up:
500m row
25 Air squats
25 push-ups

WOD 25s: Chipper WOD 1rd AFAP

500m row
25 KB swings @55lbs
25 box jumps
25 Thrusters @95lbs
25 GHD sit-ups
25 push-ups
25 pull-ups
25 air squats
25 wall ball shots @20lbs
25 hand release burpees

Tues 4 Sept WOD

Warm up:

Agility movements 5-10mins

Row 1K or Jog 800m @ 25%

WOD: This WOD will focus on APFT improvement 

Complete 6rds for time (3 mile/150/150)

Run 800m

25 push-ups

25situps

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