CrossFit Garland

5-23-13 WOD

SamStuard — Thu, 23 May 2013 18:07:02 +0000

Warm-up:
Pole Shuffle
Foam Roll/Stretch
10 Hand Walkouts
10 OH Squats
10 Ring Rows
10 Supine Scorpions
Elbow to Instep

SKILL:
A1. Holds (Rings/Parallettes): 3-5 x 30s, rest 30s
A2. Split Squats: 3-5 x 10ea @ 4040, rest 30s

WOD: AMRAP in 12 mins.
5 Pull-ups
10 Squats (to target)
15 Push-ups (HR)
100m Sprint

Active Recovery: After completing WOD, do mobility work (Stretching, foam rolling, etc)

5-22-13 WOD

SamStuard — Wed, 22 May 2013 19:32:14 +0000

Warm-up:
400m Jog
Foam Roll/Stretch
Hip/Front Rack MWOD
30s/side Sampson Stretch
Hand Walks (3s Pause)
10 Chin-ups
10 Pole Squats (3s hold)

STRENGTH:
A1. Front Squats: 3-5 x 8-10, rest 30s
A2. Tempo Floor DB Press: 3-5 x 8 @ 4040
followed my Max Reps Push-ups, rest 60s

WOD: 30-20-10
DB Thrusters
Mountain Climbers (r/l=1)

Active Recovery: After completing WOD, do mobility work (Stretching, foam rolling, etc)

5-21-13 WOD

SamStuard — Tue, 21 May 2013 19:57:14 +0000

Warm-up:
400m Jog
Foam Roll/Stretch
Shoulder/Hip MWOD
10 Pole Squats (3s hold)
10 T Push-ups
10 Ring Rows
10 Around the Worlds
30s Handstand Hold

SKILL:
A1. Turkish Get-up: 2-4 x 2-3ea, rest 30s

WOD: 3 Rounds For Time
21 KB Swings
15 Front KB Squats
9 Pull-ups
100m Sprint

Active Recovery: After completing WOD, do mobility work (Stretching, foam rolling, etc)

5-16-13 WOD

SamStuard — Thu, 16 May 2013 20:36:01 +0000

Warm-up:
Reverse Pole Shuffle
Shoulder/ T-spine MWOD
10 Hindu Push-ups
15 Wall Slides
Slow Bear Crawls
10 Ring Rows
30s/side Sampson Stretch

STRENGTH:
A1. Overhead Press: 3-5 x 6-8 @ 21X1, rest 30s
A2. Chin-ups: 3-5 x 6 @ 30X0, rest 60s

WOD: 3 Rounds For Time
200m MB Sprint
20 DB Push Press
20 KB Deadlifts
20 MB Squats

Active Recovery: After completing WOD, do mobility work (Stretching, foam rolling, etc)

5-15-13 WOD

SamStuard — Wed, 15 May 2013 19:37:18 +0000

Warm-up:
400m Jog
Foam Roll/Stretch
Shoulder/ Hip MWOD
Hand Walks
10 OH Squats (3s hold)
10 Around the Worlds
Elbow to Instep + Rotation

SKILL:
A1. Handstand Hold (HSPu’s): 3-5 x 45s (6-8), rest 30s
A2. Single Leg Squats: 3-5 x s10, rest 30s

WOD: 3-5 Rounds
10 Pull-ups
20 Box Jumps
30 Wall Balls

Rest

Active Recovery: After completing WOD, do mobility work (Stretching, foam rolling, etc)

5-14-13 WOD

SamStuard — Tue, 14 May 2013 18:42:16 +0000

Warm-up:
400m Jog
Foam Roll/Stretch
Hip/Front Rack MWOD
30s/side Sampson Stretch
Hand Walks (3s Pause)
10 Chin-ups
10 Pole Squats (3s hold)

STRENGTH:
A1. Front Squat: 3-5 x 8-10, rest 30s
A2. Tempo Floor DB Press: 3-5 x 8 @ 4040
followed by max reps push-ups, rest 60s

WOD: For Max Reps
In 4 minutes
200m Sprint
Front Squats

Rest 2 minutes

In 4 minutes
200m Sprint
Floor DB Press

Active Recovery: After completing WOD, do mobility work (Stretching, foam rolling, etc)

5-13-13 WOD

SamStuard — Mon, 13 May 2013 20:32:15 +0000

Warm-up:
Pole Shuffle
Foam Roll/Stretch
Shoulder/Hip MWOD
Hand Walks + Push-ups
Elbow to Instep + Rotation
Rapid Response Runs
30s/side Sampson Stretch

SKILL:
A1. KB Swings: 2-3 x 25 (R); 2-3 x 15 (A), rest 30s
A2. Renegade Rows: 4-6 x 10

WOD: OTM for 10 mins.
Even #: DB Shoulder to Overhead for 30s (or 5 reps)
Odd #: 100m Sprint + 5 Burpees

Active Recovery: After completing WOD, do mobility work (Stretching, foam rolling, etc)

5-8-13 WOD

SamStuard — Wed, 08 May 2013 16:42:23 +0000

Warm-up:
Pole Shuffle
Foam Roll/Stretch
Shoulder/T-Spine MWOD
10 Hindu Push-ups
10 OH Squats (3s hold)
Elbow to Instep
Backwards Bear Crawls

STRENGTH:
A1. Push Press: 3-5 x 6-8, 21X1, rest 30s
A2. Renegade Rows: 4 x 6-8 @ Controlled Tempo
Followed by Max Reps – Ring Rows, rest 60s

WOD: 3-5 Rounds for Time
Run 200m
30 KB Swings

Rest 2 min.

Active Recovery: After completing WOD, do mobility work (Stretching, foam rolling, etc)

5-7-13 WOD

SamStuard — Tue, 07 May 2013 16:39:49 +0000

Warm-up:
400m Jog
Foam Roll/Stretch
Shoulder/Hip MWOD
10 Push-ups
10 OH Squats (3s hold)
10 Ring Rows
Elbow to Instep
10 Supine Scorpions

SKILL:
A1. Holds (Rings/Parallettes): 3-5 x 30s, rest 30s
A2. Tempo Split Squats: 3-5 x 10ea. @ 4242, rest 60s

WOD: 21-15-9
Box Jumps
Sit-ups
DB Shoulder to Overhead

Active Recovery: After completing WOD, do mobility work (Stretching, foam rolling, etc)

5-6-13 WOD

SamStuard — Mon, 06 May 2013 21:10:49 +0000

Warm-up:
400m Jog
Foam Roll/Stretch
Hip/ Front Rack MWOD
30s/side Sampson Stretch
Hand Walks
10 Pole Squats
10 Chin-ups
70s Plank

STRENGTH
A1. Front Squat: 3-5 x 8-10, rest 30s
A2. Tempo Floor DB Press: 3-5 x @ 3030 tempo, rest 60s

WOD: OTM for 10 Minutes
Even #: 5 Front (KB) Squats
Odd #: 15 Push-ups

Active Recovery: After completing WOD, do mobility work (Stretching, foam rolling, etc)