Thursday WOD

Warm Up:
3min DU
2RD's of "Cindy"
then:
3 attempts at max reps
Double Unders

Technique/Skill Work:
Rope Climb
*Wrapping Foot x3
*Clamping Feet x3
*No Feet x3

-CFDaytona WOD-
50-40-30-20-10
Wall Balls 20#
Ball Slams 20#

Wednesday WOD

Warm Up:
500m row
then:
"Buregner" warm up x3

WOD:
3 Round for Time
5 Snatch Balance @135#
5 OVH Squats @135#
5 Squat Snatch @135#
200m Sprint

Tuesday WOD

REST DAY

Monday WOD

-CFDaytona-
Warm Up:
400m run
2x
samson stretch
10 dislocator
10 goodmorning
10 sit-up to toe touch

WOD:
"CFD BASELINE" by CFLA
complete for time
500m row
40 air squat
30 sit up
20 push up
10 pull up

Rest 10min:

WOD:
10-9-8-7-6-5-4-3-2-1
KB Swings 70#
Burpee Box Jumps 28'

Sunday WOD

Warm Up:
400m run
PVC passthroughs 12
OVH squats 12
Goodmornings 12
2RD's

WOD:
Pull Ups
Push Ups
Double Unders
With a continously running clock perform "unbroken" sets of each movement.
Example 1 pull up the 1st minute, 2 pull ups the 2nd min, etc until you can no longer do an unbroken set within the minute.
Rest 3 min btwn movements

Saturday WOD

"Fight Gone Bad 5"

20# Wall Balls
75# SDHP
20' Box Jumps
75# Push Press
(Cal) Row

3 Rounds. 1min at each station to get max reps.
rest 1min after each round.

Friday WOD

REST DAY
http://library.crossfit.com/premium/pdf/CFJ_Mason_Linear.pdf?e=1285341321&h=85b57bc6f964a68ad2e802a5ccc1331f

Thursday WOD

Mixed 5K
Row/Run

Wednesday WOD

-CFHQ-
For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 Sit-ups
20 Hang squat cleans, 35 pound dumbells
25 Back extensions
30 Wall ball shots, 20 pound ball
3 Rope climb ascents

Tuesday WOD

Warm Up:
PVC PT 10
Wall Balls 10
Alt Lunges 20m
Shuffle 20m
Reverse Lunges 20m

Strength Work
Front Squat
2x10
3,3,3,3 (265),3(305 failed)

-CFHQ-
"Elisabeth"
21-15-9
Cleans @135#
Ring Dips

*added a Muscle Up to start each set of dips*
(Looks like...1 MU-21 Dips...1 MU-15 Dips...1 MU-9 Dips)

Monday WOD

Unexpected REST DAY

Sunday WOD

REST DAY

Saturday WOD

Warm Up:
3 min Row
Pull Ups
Box Jumps
Alt Lunge's

Strength Work:
Back Squat 1RM
1x8
1x5
1x3
1, 1(325#), 1(345#) failed.

Rest 20min:

-CFHQ-
"Barbara"
Pull Ups 20
Push Ups 30
Sit Ups 40
Squats 50
Rest 3min between RD's

Friday WOD

TGIFF!
Have a beer? or 2? or 3?

Thursday WOD

Warm Up:
250m Row
then:
2RD's
10 Str leg SU
10 30' Box Jump
10 GoodMornings

-CFDaytona-
Deadlift 3RM

5,5,3,3,3RM = 385

WOD:
5Round's
1min to complete 100m sprint
and
Body WGHT deadlifts MAX REPS

rest 30 sec btwn RD's

Wensday WOD

Warm Up:
5 min of DU work
*practice on being able to change speeds*
Then:
@45#,65#
Muscle Clean 10
Hang Clean 10
Push Press 10


-CFFootball WOD-
For Time:
9 Hang Cleans 185#
15 Toes 2 Bar
6 Hang Cleans 185#
15 Toes 2 Bar
3 Hang Cleans 185#
15 Toes 2 Bar

Tuesday WOD

Warm Up:
3RD's:
5 CTBPU
10 PU
15 Squats
then:
50 anchored SU

Met-Con
4RFT:
400m run
50 Box Jumps 20'

Monday WOD

-CFJAX-

"Sophia"
10-1 Ladder
Squat Clean Thrusters 115#
50-5 Ladder
Double Unders

*In honor of the Russel's daughter 1st BDAY*

Sunday WOD

REST DAY

Saturday WOD

-CFDAYTONA 9/11 Tribute-
AMRAP in 9min:
3 Muscle ups
4 Deadlifts 315#
3 HSPU

Rest 5min

AMRAP in 11min:
3 KB Snatchs 70# (ea. arm)
4 Burpee Pull Ups
3 TGU 70# (ea. arm)

Friday WOD

-Courtesy of CFJAX-
"Bangin Randoms"
3RFT:
Burpee's 21
70# KB Swings 15
HSPU 9

Thursday WOD

-CFHQ-

"Fran"
21-15-9
Thrusters
Pull Ups

Wensday WOD

"CFDaytona"
*Courtesy of CF Las Vegas*

10-1 Ladder
Burpees
Wall Balls
Ring Dips
Box Jumps 24'

25m OVHW Lunge w/45# Plate

Tuesday WOD

Rest Day

Monday WOD

More Sleep.

Sunday WOD

Sleep.

Saturday WOD

"Daniel"

50 Pull Ups
400m Run
21 Thruster 95#
800m Run
21 Thruster 95#
400m Run
50 Pull Ups

Friday WOD

REST DAY

Thursday WOD

Run.

Wensday WOD

Warm Up:
3min Row
Then:
BB Complex x3
Muscle Clean 10
Thruster 1
Hang Clean 10
Thruster 1
Goodmorning 10

-CFHQ-
AMRAP in 20min:
95# Thruster 5
95# Hang Clean 7
95# SDHP 10

Tuesday WOD

Warm Up:
400m Jog
2RDs
PVC GM 10
PVC PT 10
PVC PP 10
PVC JS 10
then:
5 Kipping PU
5 Butterly PU
5 CTB PU

-CFDaytona-

"FGB Task Priority"
3RFT:
20 WallBalls 20#
20 SDHP 75#
20 Push Press 75#
20 Box Jumps 20'
20 Calorie Row