Monday 6/4-Thursday 6/7

Collect locks and games of choice  then SCHOOL’s out for SUMMER!!

Friday 6/1

Mobility and Stretching/Game outside

Thursday 5/31

Make up mile

Wednesday 5/30

Game outside or Video

Tuesday 5/29

W/Up;  Squat Prep then 2 rounds of  2 min Ankle Mobility 1 min each side Wrist Mobility 1 min then 0:45 work / 0:15 rest x 2 rounds: Cossack Squats and  Burpee Tuck Jumps

WOD: Max effort Deadlift  1X5 @50%, 1X3 @ 60%, 1X2 @70%, 1X1 @80%, 1X1 @90%, 1X1 @95%, 1X1 @100%

Skill:  Mobility and Stretch

Monday 5/28

NO SCHOOL MEMORIAL DAY

Friday 5/25

Mobility and Stretch

Thursday 5/24

Outside WOD

Wednesday 5/23

W/Up:  Tabata of Push ups, shoulder taps, DB press

Max effort Bench  1X5 @50%, 1X3 @ 60%, 1X2 @70%, 1X1 @80%, 1X1 @90%, 1X1 @95%, 1X1 @100%

Then Max effort toes to bar or leg lowers

Monday 5/21 and Tuesday 5/22

Games

Friday 5/18

Mobility and Stretching or game

Thursday 5/17

W/Up:  5 minutes of run a lap, 10 airsquats, 7 pushups, 10 cossack squats

MAX Back Squat of 1X5 @ 50%, 1X3 @ 60%, 1X2 @70%, 1X1 @ 80%, 1×1 @90%, 1X1 @ 100%  I need to verify the last one and you need to write down final lift in grade book when done

Skill:  Stretching and Mobility

Wednesday 5/16

W/Up: Two rounds for technique of: row 500 m, 10 wall-ball squat-clean thrusters.
Skill: Sumo deadlift 1X10, 1X8, 1X6, 1X4, 1X2 working up in weight
WOD: 8-round Tabata for each of:
sumo deadlift
thruster
Skill: Kettlebell swing for 2 sets of 50 reps (try to hold on for the full set; full rest between sets).

Tuesday 5/15

Dynamic Run warm up and Run Mile for Time

Monday 5/14

W/Up: 3 rounds at a jogging pace of: 10 mountain climbers each leg, run hallway, 10 push-ups, run hallway, 10 grasshopper each leg, run hallway, 10 burpees, run hallway
Skill: Bench Press 1X10, 1X8, 1X6, 1X4, 1X2 working up in weight
WOD: 21-15-9 reps of:
heavy kb/db deadlifts
box jumps
Every minute on the minute: 5 burpees
Skill: 3X10 pull-up work

Monday 5/7- Friday 5/11

Variety of games outside

Friday 5/4

Mobility and Stretch Outside if nice

Thursday 5/3

W/Up: For 6 minutes 5 cartwheels, 7 pushups, 10 air squats
WOD: 10 Rounds with a partner of run goal to goal while the other partner does db squats until runner finished then switch
Skill: Handstands with partner trying to walk on hands 10 yards

Wednesday 5/2

W/Up: Dumbbell complex—7 reps of each for 3 rounds at a jogging pace of: dumbbell deadlift, dumbbell clean, dumbbell front squat, dumbbell push press.
Skill: Medicine-ball clean 3X15
WOD: 7 rounds for time of:
7 medicine-ball cleans
7 slam balls
7 burpees
Skill: Wall-ball shots 3X10 quality

Tuesday 5/1

W/Up: For 5 minutes at a jogging pace in 15 m increments: walking lunge, front-rack walking lunge, back-rack walking lunge, overhead walking lunge.
Skill: Sumo deadlift high pull.
WOD: Four 5-minute rounds, 1 minute on each exercise, for reps of:
push presses
wall-ball shots
box jumps
sumo deadlift high pulls
rowing
Skill: 2 rounds of: max set knees-to-elbows,

Monday 4/30

MAP TESTING for all 6-10th graders

Friday 4/27

Mobility and stretch

Thursday 4/26

W/Up: 6 minutes at a jogging pace of: box -drag relay gym length and back then switch
Skill: Bench Press 1×10, 1×8, 1×6, 1×4, 1×2 working up in weight
WOD: 5 rounds for time of:
2 farmers carries the length of gym and back twice
10 burpees
Skill: Ring dips 3 max sets

Wednesday 4/25

W/Up: Jog 4 laps then tabata of squats and pushups                          Skill: 4×6 Tempo Back Squats  Every 3 Min  4 second descent 2 second pause at bottom 2 second ascent 1 = 1 second pause at top First set ~ 60% of 1RM, work up as tolerated. Be cautious, tempo squats are a potent stimulus. If you have not been squatting regularly, decrease load or sets.

WOD:  Rowing intervals every three minutes 5 X 250 m 90-95% effort

Tuesday 4/24

W/Up: 10 minutes of relay races of: banded sprint, sprint, bear crawl, crab walk, broad jump.
Skill: Push press 5X5
WOD: AMRAP in 15 minutes of:
10 pull-ups
20 push presses
30 box jumps
4 laps
Skill: Box jump work, then find a max-height box jump.

Monday 4/23

 

W/Up: Tabata of cartwheels, lunges, air thrusters,
handstand push-ups
Skill:  thrusters 5X5
WOD: 21-15-9 reps for time of:
thrusters
pull-ups
Skill: 3 rounds with 30 seconds on each of: AbMat sit-ups, hollow rocks, Supermans.

Monday 4/16-4/20  SPRING BREAK!!!

Friday 4/14

Last day of 3rd Quarter

Thursday 4/13

Mobility and Stretch

Wednesday 4/12

W/Up: 3 rounds of: 10 push-ups, 10 wall-ball shots, 10 shuttle sprints.
Skill: Press strict 5X7
WOD: 10-9-8-7-6-5-4-3-2-1 reps for time of:
shoulder presses
high box jumps
Skill: Kipping and butterfly pull-up work. If technique is solid, get a max set. If not, work on the pull-up progression.

Tuesday 4/11

W/Up: 3-round mixed Tabata of: PVC overhead squats, hollow rocks, squat jumps
Skill: Overhead squat 5X7
WOD: 4 rounds for time of:
500 m row
15 overhead squats
Skill: 3 sets for max reps of toes-to-bars

Monday 4/10

W/Up: AMRAP in 7 minutes at a jogging pace of: monkey-bar traverse, 3 handstand kick-up, 10 plank shoulder taps, jog 2 laps
Skill: Front squat 5X7
WOD: 21-15-9 reps for time of:
front squats
kettlebell swings
burpees
Skill: Tabata Handstand holds

Friday 4/6

Mobility and stretching

Thursday 4/5

W/Up: 2 rounds at a jog pace, 1 minute on each: plank, super-slow squats,super-slow push-ups, box jumps.
Skill: Power snatch 3X10
WOD: AMRAP in 15 minutes of:
5 laps in gym
7 power snatches
7 elevated push-ups
Skill: Muscle-ups

Wednesday 4/4

W/Up: 5 minutes at a jogging pace of: 5 kettlebell dead lifts, 1/2 gym of high knees, 5 kettlebell goblet squats, 1/2 gym of bear crawl.
Skill: Pull-ups 5X7
WOD: 2 rounds for time of:
500 m row
40 air squats
30 sit-ups
20 push-ups
10 pull-ups

Tuesday 4/3  Bridger Care and Sex Ed

 

Monday 4/2 NO SCHOOL

Friday 3/30

Mobility and Stretching

Thursday 3/29

W/Up: Mixed Tabata: air squats, kb/db swings, sit-ups, knee raises
Then hold a plank for 1 minute.
Skill: Pistols 3X7 each leg
WOD: 5 rounds for time of:
4 pistols
8 kettlebell swings
12 t2b/k2e/knee raises
Skill:4X30 sec HS holds

 

Wednesday 3/28

W/Up:  Mixed Tabata: DB deadlift and push ups

MAX Deadlift of 1X5 @ 50%, 1X3 @ 60%, 1X2 @70%, 1X1 @ 80%, 1×1 @90%, 1X1 @ 100%  I need to verify the last one and you need to write down final lift in grade book when done

Skill:  Stretching and Mobility

Tuesday 3/27

Workout 18.5 = 12.5 = 11.6

Complete as many reps as possible in 7 minutes of:
3 thrusters
3 jumping chin-over-bar pull-ups
6 thrusters
6 jumping chin-over-bar pull-ups
9 thrusters
9 jumping chin-over-bar pull-ups
12 thrusters
12 jumping chin-over-bar pull-ups
15 thrusters
15 jumping chin-over-bar pull-ups
18 thrusters
18 jumping chin-over-bar pull-ups

This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

Girls use 35 lb. Boys use 45 lb

 

Monday 3/26

W/Up:  5 minutes of run a lap, 10 airsquats, 7 pushups, 10 cossack squats

MAX Back Squat of 1X5 @ 50%, 1X3 @ 60%, 1X2 @70%, 1X1 @ 80%, 1×1 @90%, 1X1 @ 100%  I need to verify the last one and you need to write down final lift in grade book when done

Skill:  Stretching and Mobility

 

Friday 3/23

Olympic Skier Assembly

Thursday 3/22

Mobility and Stretch

 

Wednesday 3/21

W/Up:  Jog 2 laps, bear crawl  gym, broad jumps  gym, jog 2 laps, 10 squat jumps, 10 burpees

MAX Power Clean  of 1X5 @ 50%, 1X3 @ 60%, 1X2 @70%, 1X1 @ 80%, 1×1 @90%, 1X1 @ 100%  I need to verify the last one and you need to write down final lift in grade book when done

Skill:  Stretching and Mobility

Tuesday 3/20

W/Up: Jog 2 laps, then 2 rounds at a jogging pace of: 10 push-ups, 10 side to-side hops, 10 toes-to-bars, 10 light Russian kettlebell swings.
Skill: Push jerk. 3X7
WOD: 21-15-9 reps for time of:
dumbbell push jerks
toes to bar
box jump
Skill: 3 rounds of  L-sit for 30 sec

Monday 3/19

W/Up:  Mixed Tabata: air squats, push ups, plank shoulder taps and grasshoppers

MAX Benchof 1X5 @ 50%, 1X3 @ 60%, 1X2 @70%, 1X1 @ 80%, 1×1 @90%, 1X1 @ 100%  I need to verify the last one and you need to write down final lift in grade book when done

Skill:  Stretching and Mobility

Friday 3/16

Mobility and stretch

Thursday 3/15

18.3 CrossFit Open WOD

Wednesday 3/14

W/Up: 3 rounds at a jogging pace of: 15 wall squats, 15 Shoulder taps, 15burpees, 1/2 gym of bear crawl.
Skill: Back squat 5X5, Increase weight between each set
WOD: 3 rounds for reps of:
Row 500m
Rest 3 minutes

Skill: Rowing work, then 3 rounds of: 500 m row, rest 3 minutes

Tuesday 3/13

W/Up: AMRAP in 5 minutes at warm-up pace of: 5 V-ups, 1/2 gym lunge walk, 10 grasshoppers each leg, 1/2 gym of inchworms, 10  good mornings, 1/2 gym of broad jumps, 10 squat jumps, 1/2 gym of cartwheels.
Skill: Power Cleans 5X5
WOD: 100 medicine-ball cleans for time with partner counting
Skill: 3 Max sets of toes to bar

Friday 3/9 and Monday 3/12  NO SCHOOL

Thursday 3/8

Mobility and stretching

Wednesday 3/7

Game Day – Power outage

Tuesday 3/6

W/Up: AMRAP at a warm-up pace for 5 minutes of:  5 pushups,
backward lunge steps for 1/2 gym, 10 squats, cartwheels for 1/2 gym, 10 knees-to-elbows, burpee broad jumps for 1/2 gym, 10 light Russian kettlebell swings.
Skill: Thrusters 3X7
WOD: 21-15-9 reps of:
thrusters
pull-ups
As many rounds as possible in 8 minutes                         Skill: Partner weighted plank hold vs. sit-ups, 2 rounds for max sit-ups.

Monday 3/5

Workout 18.2

1-2-3-4-5-6-7-8-9-10 reps for time of:
Dumbbell squats
Bar-facing burpees

Boys use 20-lb. dumbbells, stepping burpees allowed Girls us 10-lb

Workout 18.2a

1-rep-max clean

Time cap: 12 minutes to complete 18.2 AND 18.2a

Friday 3/2

Mobility and stretching

Thursday 3/1

Game of Choice with Guest Teacher

Wednesday 2/28

W/Up: Mixed Tabata of: see-saw squats, AbMat sit-ups, dumbbell push presses, jumping lunges.
Skill: Overhead squats 3X7
WOD: 5 rounds for time of:
7 overhead squats
run 100 m
5 deadlifts

Tuesday 2/27

W/Up: As many rounds as possible at a warm-up pace of: 7 air thrusters, one-legged (left leg) broad jumps for 15 m, 7 toes-to-bars, straddle stretch for 15 m (left-leg lead), 7 star jumps, one-legged (right leg) broad jumps for 15 m, 3 wall-ups, straddle stretch (right-leg lead) for 15 m.
Skill: Push press 3X7
WOD: Every minute for 12 minutes, perform 1 rep of each movement, adding a rep to each movement every minute:
push press
kettlebell swing
Skill: Max-height box jump

Monday 2/26  Workout 18.1

Complete as many rounds as possible in 20 minutes of:
8 hanging knee-raises
10 dumbbell hang clean and jerks
14-cal. row

Boys use 20-lb. dumbbell Girls use 10-lb

Friday 2/23 

Mobility and Stretching

Thursday 2/22

W/Up: Mixed Tabata: PVC-pipe overhead squats, hollow rocks, side-to-side hops, dumbbell shoulder shrugs.
Skill: Sumo deadlift high pulls 3X7
WOD: 10-9-8-7-6-5-4-3-2-1 reps for time of:
sumo deadlift high pulls
burpees
jump ropes

Wednesday 2/21  B-ball girls rest for Divisionals

W/Up: AMRAP at a warm-up pace in 5 minutes of: 1/2 gym jog, 10 squats, 1/2 gymlunge walk, 5 burpees, 1/2 gym of bear crawl, 10 hollow rocks.
Skill: Kettlebell swing Heavy  3X10
WOD: Alternating 8 minutes Tabata of:
kettlebell swings
bear-crawl 1/2 gym
wall-ball shots
broad-jump 1/2 gym
Skill: One partner performs a 25 m sled push (down and back) while the second partner performs single unders

Tuesday 2/20

W/Up: Agility drills at a warm-up pace: high-knees run, fanny whackers, lunge walk, backward lunge walk, side shuffle left/right, Spider-man stretch, inchworm, carioca left/right, broad jump, cartwheels.
Skill: power clean 3X7
WOD: EMOM for 8 minutes of:
4 power cleans
1 shuttle run

Monday 2/19

W/Up: Mixed Tabata: push-ups, knee ups, plank hold, tuck jumps.
Skill: EMOM for 20 minutes 10 slamballs and 10 wallballs
WOD: 3 rounds for time of:
5 power cleans with pvc (just learning)
run 3 laps

Thursday 2/15  and Friday 2/16  No School

Wednesday 2/14

Mobility and stretching

Tuesday 2/13

 

Monday 2/12

W/Up: At a jogging pace: 10 sit-ups, 1/2 gym of inchworm, 10 jumping squats,1/2 gym of bear-crawl, 10 burpees, 1/2 gym of broad jumps, 10 dumbbell presses 10 sec wall up or Handstand hold
Skill: Front squats
WOD: For time:
20 front squats
8 wall-ups
15 front squats
6 wall-ups
10 front squats
4 wall-ups
5 front squats
2 wall-ups
Skill: Partner band-resisted sprints, 40 m x 6 each

Friday 2/9

Mobility and stretch

Thursday 2/8

Science Fair so in Weight room doing health curriculum.  Discussing Muscular system, how food affects you brain, effects of sleep deprivation, what is obesity, and how water affects your body.

Wednesday 2/7

SKI Day!!!

Tuesday 2/6

W/Up: Row 250 m, then 10 reps each of: kettlebell deadlifts, side-to-side hops, kipping swings and squats.
Repeat two times.
Skill: Press 5X7
WOD: AMRAP in 3 minutes of:
2 presses
4 pull-ups
6 box jumps
Rest 1 minute, 3 rounds total
Skill:  3X20 Russian twists on my count

Monday 2/5

W/Up: Jog 100 m forward and 100 m backward, then 2 rounds (30 seconds each) of: push-ups, squats, tuck jumps, Supermans.
Skill: Deadlift.
WOD: AMRAP in 10 minutes of:
12 deadlifts
13 burpee box jumps
14 wall-ball shots
Skill: TBA

Friday 2/2

Mobility and stretching

Thursday 2/1

W/Up: Mixed Tabata of: AbMat sit-ups, lunges, burpees, plank shoulder  touches.
Skill: 5X 7 Bench Press
WOD: 12-9-6-9-12 reps for time of:
pull-ups banded
dumbbell shoulder presses
Skill: Intro to rowing machines. Broke into groups of 3 to try out the rowers

Wednesday 1/31

SKI DAY!!!

Tuesday 1/30

W/Up: AMRAP at a warm-up pace for 7 minutes of: 5 sit-ups, 1/2 gym of lunge walk, 5 plank-ups,  1/2 gym of bear crawl, 5 tuck jumps, 3 cartwheels or donkey kicks, 5 burpees,  1/2 gym of broad jumps.
Skill: 5X7 of Back Squat
WOD: 10 rounds for time of:
9 squats
6 push-ups
Skill: Max  monkey hangs—2 attempts for time.

Monday 1/29  First Day of NEW SEMESTER

Intro to CrossFit and weight room etiquette.  Broke into groups and distributed locks for those that wanted.

Friday 1/26

Last day of Semester – Game of choice or make up missed max

Wednesday 1/24 & Thursday 1/24 Game on day you don’t do max

W/Up:  Jog 2 laps, bear crawl  gym, broad jumps  gym, jog 2 laps, 10 squat jumps, 10 burpees

MAX Power Clean  of 1X5 @ 50%, 1X3 @ 60%, 1X2 @70%, 1X1 @ 80%, 1×1 @90%, 1X1 @ 100%  I need to verify the last one and you need to write down final lift in grade book when done

Skill:  Stretching and Mobility

 

Tuesday 1/23

W/Up: 3 rounds for skill of: 25 jump ropes, 10 ring rows, 5 single arm overhead squat
Skill: 3X20 pushups unbroken
WOD: 3 rounds for time of:
250 jump ropes
30 pull-ups
10 Overhead squat #45/35
Skill: 3X20 hanging knee raises

Monday 1/22

W/Up:  Mixed Tabata: DB deadlift and push ups

MAX Deadlift of 1X5 @ 50%, 1X3 @ 60%, 1X2 @70%, 1X1 @ 80%, 1×1 @90%, 1X1 @ 100%  I need to verify the last one and you need to write down final lift in grade book when done

Skill:  Stretching and Mobility

Monday 1/15- Friday 1//19 NO CLASS DUE to FINALS WEEK

Friday 1/12

Stretch and Mobility

Thursday 1/11

W/Up:  5 minutes of run a lap, 10 airsquats, 7 pushups, 10 cossack squats

MAX Back Squat of 1X5 @ 50%, 1X3 @ 60%, 1X2 @70%, 1X1 @ 80%, 1×1 @90%, 1X1 @ 100%  I need to verify the last one and you need to write down final lift in grade book when done

Skill:  Stretching and Mobility

Wednesday 1/10

CrossFit Semester 1 Exam Written

Tuesday 1/9

W/Up:  Mixed Tabata: air squats, push ups, plank shoulder taps and grasshoppers

MAX Benchof 1X5 @ 50%, 1X3 @ 60%, 1X2 @70%, 1X1 @ 80%, 1×1 @90%, 1X1 @ 100%  I need to verify the last one and you need to write down final lift in grade book when done

Skill:  Stretching and Mobility

Monday 1/8

W/Up: 3 rounds for skill of: 5 overhead squats, 5 pull-ups, 5 burpees.
Skill: Deadlifts 1×10, 1×7, 1×5, 1×3
WOD: 5 rounds for time of:
10 deadlifts
10 pull-ups
10 sit-ups
Skill: Handstand-push-up work, then 2 max holds or HSPU

Friday 1/5

Mobility and Stretch

Thursday 1/4

W/Up: Jog 400 laps, then tabata of push-ups and grasshoppers
Skill: Bench 1×10, 1×7, 1×5, 1×3
WOD: AMRAP in 15 minutes of:
75 wall-ball shots
25 T2B, K2E, or leg lifts
150 single unders
25 hanging power cleans

Wednesday 1/3/18

W/Up: Dumbbell complex—7 reps of each for 3 rounds at a jogging pace of:
dumbbell deadlift, dumbbell clean, dumbbell front squat, dumbbell
push press.
Skill: Power Cleans 1×10, 1×7, 1×5, 1×3
WOD: 7 rounds for time of:
7 medicine-ball cleans
7 slam balls
7 burpees
Skill: Wall-ball shots technique 2×10

No School from 12/23-1/2  Happy Winter Break and see you next year 2018

Friday 12/22

Student Council Festivities before Winter Break

Thursday 12/21

Mobility and stretch along with Games

Wednesday 12/20

Like the song the “12 Days of Christmas,” complete each exercise in ascending order then work back down to 1, adding one exercise per round. Like this: 1; 2-1; 3-2-1; 4-3-2-1; etc – for a total of 364 reps.

Day 1: SDHP with KB, Day 2: laps, Day 3: HS Kickups, Day 4: Wallballs, Day 5: DB Push Press, Day 6: Burpees, Day 7: Pull-ups, Day 8: box jumps, Day 9: slam balls, Day 10: ab mats, Day 11: push-ups, and Day 12: Jump ropes

Tuesday 12/19

Deputy Earl and Ms Avila will be doing alcohol and drug awareness, along with relays

Monday 12/18

W/Up: Two rounds for technique of: row 500 m, 10 wall-ball squat-clean thrusters.
Skill:Bench Press  1X10, 1X7, 1X5, 1X3
WOD: Every 2 minutes for 14 minutes
10 bench press
10 thrusters
Skill: Kettlebell swing for 2 sets of 50 reps (try to hold on for the full set; full rest between sets).

Friday 12/15

Stretching and Mobility

Thursday 12/14

W/Up: For 5 minutes at a jogging pace in 15 m increments: walking lunge, front-rack walking lunge, back-rack walking lunge, overhead walking lunge.
Skill: Sumo deadlift high pull.  1X10, 1X7, 1X5, 1X3
WOD: Five 5-minute rounds, 1 minute on each exercise, for reps of:
push presses
wall-ball shots
box jumps
sumo deadlift high pulls
rowing

Wednesday 12/13

Basketball and volleyball

Tuesday 12/12

W/Up: 3 rounds at a jogging pace of: 10 mountain climbers, run 10 m, 10 push-ups, run 10 m, 10 PVC good mornings, 10 PVC shoulder pass throughs,
10 PVC overhead squats.
Skill: Deadlift. 1X10, 1X7, 1X5, 1X3
WOD: 21-15-9 reps of:
deadlifts (use 1X7 weight)
box jumps
Every minute on the minute: 5 burpees

Monday 12/11

W/Up:  Squat prep, 10 thoracic rotations, 10 prone dislocates, 10 squat dislocates then 3 rounds of 10 squat jumps, 5 push ups, and 30 second plank hold.

Skill:  EMOM for 20 minutes 2 OHS + 1 FS

WOD:  2 rounds (10 min time cap) of 30 air squats, 20 ring rows, 30 air squats, 20 incline push ups, 30 air squats, 20 pushups

Friday 12/8

Shakespear in the WMPAC

Thursday 12/7

Mobility and stretch then game

Wednesday 12/6

W/Up: 3 rounds at a jogging pace of: 10 mountain climbers, run 10 m, 10 push-ups, run 10 m, 10 PVC good mornings, 10 PVC shoulder passthroughs, 10 PVC overhead squats.
Skill: Deadlift 1×10 then 5X5
WOD: 21-15-9 reps of:
deadlifts
box jumps
Every minute on the minute: 5 burpees

Tuesday 12/5

W/Up: Corners of the gym: 1 cartwheel, lunge to first corner, 5 air thrusters, backward lunge to second corner, 5 handstand kickups, lunge to third corner, 5 leg lowers, backward lunge last corner, 5 lateral jumps.
Skill: Front squat 1×10 with barbell then 5X5
WOD: 21-15-9 reps for time of:
thrusters
pull-ups
Skill: 3 rounds with 30 seconds on each of: AbMat sit-ups, hollow rocks, Supermans.

Monday 12/4

W/Up: 10 minutes of relay races of: banded sprint, sprint, bear crawl, crab
walk, broad jump.
Skill: Push press.
WOD: AMRAP in 15 minutes of:
10 pull-ups
20 push presses
30 box jumps
40-calorie row
Skill: Box jump work, then find a max-height box jump.

Friday 12/1

POW Assembly in WMPAC

Thursday 11/30

Mobility and Stretch

Wednesday 11/29

W/Up:  Set up new jump ropes and then tabata them

Skill:  Bench Press 5X5

WOD:  4 rounds for time of Run 4 door to doors, 50 airsquats, then 75-50-25 of ab mats, flutter kicks, and leg levers

Tuesday 11/28

W/Up: 3-round mixed Tabata of: PVC overhead squats, hollow rocks, box
jumps.
Skill: Overhead squat. 5X5
WOD: 4 rounds for time of:
500 m row
15 overhead squats
Skill: 3 sets for max reps of toes-to-bars

Monday 11/27

W/Up:  15 Prone Dislocates 15 Squat Dislocates then 3 Rounds 8 KB Cossacks Squat each side 8 Single Arm Russian KB Swing 0:30 Handstand Hold                                                                                        Skill:   5x5 Back Squat Every 2 min Work up in weight with each set                                                                                                            WOD:  EMOM One round every min on the min x 15 rounds: 1 Deadlift 1 Squat clean 1 Front squat 1 Push jerk                                        Skill:  3X20 Romanian Twists

Monday 11/20-11/24 Thanksgiving Break No School

Friday 11/17

Mobility and Stretch

Thursday 11/16

Game day

Tuesday 11/14 and Wednesday 11/15

Alternate Field trip days for 9th and 10th grade

Monday 11/13

W/Up: 3 rounds of: 10 push-ups, 10 wall-ball shots, 10 shuttle sprints.
Skill: Press 5X5
WOD: 10-9-8-7-6-5-4-3-2-1 reps for time of:
shoulder presses
high box jumps
Skill: Kipping and butterfly pull-up work. If technique is solid, get a maxset. If not, work on the pull-up progression

Friday 11/10

Mobility and stretching

Thursday 11/9

W/Up: 3 rounds of: 10 push-ups, 10 wall-ball shots, 10 shuttle sprints.
Skill: Strict Press 5X5
WOD: 10-9-8-7-6-5-4-3-2-1 reps for time of:
shoulder presses
high box jumps
Skill: Kipping and butterfly pull-up work. If technique is solid, get a max set. If not, work on the pull-up progression.

Wednesday 11/8

W/Up: 3-round mixed Tabata of: PVC overhead squats, hollow rocks, box-jumps.
Skill: Overhead squat 5X5
WOD: 4 rounds for time of:
500 m row
15 overhead squats
Skill: 3 sets of box dips

Tuesday 11/7

W/Up: AMRAP in 7 minutes at a jogging pace of: monkey-bar traverse, 7 handstand kickups,  jog 2 laps
Skill: Front squat 5X5 every 2 minutes
WOD: 21-15-9 reps for time of:
front squats
kettlebell swings (American)
burpees
Skill: 3X10 toes to bar or knees to elbows

Monday 11/6 NO SCHOOL Pir day for teachers

Friday 11/3 End of 1st Quarter

Mobility and Stretching

Thursday 11/2

W/Up: 3 rounds of: 10 push-ups, 10 wall-ball shots, 10 shuttle sprints.
Skill: Press.
WOD: 10-9-8-7-6-5-4-3-2-1 reps for time of:
shoulder presses
high box jumps
Skill: Kipping and butterfly pull-up work. If technique is solid, get a max set. If not, work on the pull-up progression.

Wednesday 11/1

W/Up:  7 minutes of rowing 250m, 7 thursters, 7 pullups, 7 ab mats, jog 3 laps

MAX Power Clean of 1X5 @ 50%, 1X3 @ 60%, 1X2 @70%, 1X1 @ 80%, 1×1 @90%, 1X1 @ 100%  I need to verify the last one and you need to write down final lift in grade book when done

Skill:  Stretching and Mobility

Tuesday 10/31

Halloween Games

Monday 10/30

W/Up:  6 minutes of run a lap, 10 grasshoppers, 7 pushups, 10 cossack squats, 10 supermans

MAX Deadlift of 1X5 @ 50%, 1X3 @ 60%, 1X2 @70%, 1X1 @ 80%, 1×1 @90%, 1X1 @ 100%  I need to verify the last one and you need to write down final lift in grade book when done

Skill:  Stretching and Mobility

Friday 10/27

Mobility and Stretching  Watch Drug & Alcohol Video for Red Ribbon Week

Thursday 10/26

W/Up: 4 min of 10 prone dislocates, 10 dolphin pu, 10 throacic rotations, 10 bootstraps.  The 5 min of 5 db cossack squats, 5 burpee tuckjumps, rt and lt OH rig walk
Skill: Clean every minute on the minute for 20 minutes
WOD: 21-15-9
db thrusters
db burpee box carryovers
Skill: Kipping and butterfly pull-up work. If technique is solid, get a max set. If not, work on the pull-up progression.

Wednesday 10/25

W/Up:  Mixed Tabata: air squats, push ups, plank shoulder taps and grasshoppers

MAX Benchof 1X5 @ 50%, 1X3 @ 60%, 1X2 @70%, 1X1 @ 80%, 1×1 @90%, 1X1 @ 100%  I need to verify the last one and you need to write down final lift in grade book when done

Skill:  Stretching and Mobility

Tuesday  10/24

W/Up: 8 minutes at a jogging pace of: group box pushes full length of gym and back
Skill: Muscle up transitions 5X7
WOD: 5 rounds for time of:
5 muscle up transitions or dip of weights
10 burpees                                                                                                           5 toes to bars or lay on ground and lift legs to bar
Skill: Ring dips 3X10, work on stablizing and may use a band to scale

Monday 10/23

W/Up:  5 minutes of run a lap, 10 airsquats, 7 pushups, 10 cossack squats

MAX Back Squat of 1X5 @ 50%, 1X3 @ 60%, 1X2 @70%, 1X1 @ 80%, 1×1 @90%, 1X1 @ 100%  I need to verify the last one and you need to write down final lift in grade book when done

Skill:  Stretching and Mobility

Thursday 10/19 & Friday 10/20 No School

Wednesday 10/18

Mobility and Stretching

Tuesday 10/17

W/Up: 5 minutes at a jogging pace of: 5 wall squats,1/2 gym of high knees, 5 kettlebell goblet squats, 1/2 gym of bear crawl.
Skill: Bench 5X5
WOD: 2 rounds for time of:
500 m row
40 air squats
30 sit-ups
20 push-ups
10 pull-ups
Skill: Double-unders  or single unders (for time) 5-10-15-20-25-30-25-20-15-10-5 (these should be unbroken sets with a brief pause between sets).

Friday 10/13 and Monday 10/16

Mobility and Games

Thursday 10/12

W/Up: 2 rounds at a jog pace, 1 minute on each: plank, super-slow squats,super-slow push-ups, box jumps.
Skill: Power snatch 5X7
WOD: AMRAP in 15 minutes of:
run 4 laps
7 power snatches
7 handstand push-ups or wall ups
Skill: 3000 m team rows

Wednesday 10/11

PSAT Testing

Tuesday 10/10

W/Up: Mixed Tabata: air squats, banded good mornings, sit-ups, box jumps.Then hold a plank for 1 minute.
Skill: Pistols 5X7 each leg
WOD: 5 rounds for time of:
4 pistols
8 kettlebell swings
12 sit-ups
Skill: In 10 minutes, find a 3-rep-max power clean

Monday 10/9  Happy Columbus Day!

W/Up: Jog 400 m, then 2 rounds at a jogging pace of: 10 push-ups, 10 sideto-side hops, 10 toes-to-bars, 10 light Russian kettlebell swings.
Skill: Push jerk 5X7
WOD: 21-15-9 reps for time of:
dumbbell push jerks
double-unders or single unders
box jump-overs
Skill: 3 rounds of partner L-sit

Friday 10/6

Mobility and Stretch

Thursday 10/5

W/Up: AMRAP in 5 minutes at warm-up pace of: 5 V-ups, agility-ladder drills,10 grasshoppers, 1/2 gym of inchworms, 10 bandy good mornings, 1/2 gym of broad jumps, 10 squat jumps, 1/2 gym of cartwheels.
Skill: Medicine-ball cleans 5X7
WOD: 100 medicine-ball cleans for time partners count
Skill: 3 x max ring dips, 3 x max- handstand hold

Wednesday 10/4

W/Up: Mixed Tabata of: see-saw squats, AbMat sit-ups, dumbbell push presses, jumping lunges.
Skill: Overhead squats 1X10 and 5X7
WOD: 5 rounds for time of:
7 overhead squats
run 100 m
5 deadlifts
Skill: Partner weighted plank hold vs. sit-ups, 2 rounds for max sit-ups.

Tuesday 10/3

W/Up: As many rounds as possible at a warm-up pace of: 7 air thrusters, one-legged (left leg) broad jumps for 1/2 gym, 7 toes-to-bars, straddle stretch for 1/2 gym (left-leg lead), 7 star jumps, one-legged (right leg)broad jumps for 1/2 gym, 3 wall-ups, straddle stretch (right-leg lead) for15 m.
Skill: Push press 1X10 and 5X7
WOD: Every minute for 12 minutes, perform 1 rep of each movement,adding a rep to each movement every minute:
push press kettlebell swing

Friday 9/29 & Monday 10/2

Stretch and Mobility; follow with games of Basketball/Volleyball or Capture the Flag

Thursday 9/28

W/Up: Mixed Tabata: PVC-pipe overhead squats, hollow rocks, side-to-sidehops, dumbbell shoulder shrugs.
Skill: Sumo deadlift high pulls 5X7
WOD: 10-9-8-7-6-5-4-3-2-1 reps for time of:
sumo deadlift high pulls
burpees
double-unders or single unders

Wednesday 9/27

W/Up: AMRAP at a warm-up pace for 5 minutes of: agility ladder, 5 pushups, backward lunge steps for 1/2 gym, 10 squats, cartwheels for 1/2 gym, 10 knees-to-elbows, burpee broad jumps for 1/2 gym, 10 light Russian kettlebell swings.
Skill: Backsquat 5X5
WOD: 21-15-9 reps of:
thrusters
pull-ups
As many rounds as possible in 8 minutes

Tuesday 9/26

W/Up: AMRAP at a warm-up pace in 5 minutes of:  jog 2 laps, 10 squats, 1/2 gym lunge walk, 5 burpees, 1/2 gym of bear crawl, 10 hollow rocks.
Skill: Bench 5X5
WOD: Alternating 8 minutes Tabata of:
kettlebell swings
bear-crawl 10 m
wall-ball shots
broad-jump 10 m
Skill: One partner performs a gym length of holding a plate overhead (down and back) while the second partner performs single-unders—3 rounds for max reps

Monday 9/25

W/Up: Mixed Tabata: push-ups, toes-to-bars, shuttle run, tuck jumps.
Skill:  PVC-pipe power cleans. then 5X7 Power Cleans
WOD: 3 rounds for time of:
5 power cleans
200-m run

Friday 9/22

Mobility and Stretch

Thursday 9/21

Finish Ogar due to Assembly for Homecoming

Wednesday 9/20

At Town Center working on Homecoming Floats

Tuesday 9/19

W/Up: At a jogging pace: 10 sit-ups, 1/2 gym of inchworm, 10 jumping squats,1/2 gym of bear-crawl, 10 burpees, 1/2 gym of broad jumps, 10 dumbbell presses, 10 sec handstand hold
Skill: Front squats 5X7
WOD: For time:
20 front squats
8 wall-ups
15 front squats
6 wall-ups
10 front squats
4 wall-ups
5 front squats
2 wall-ups

Monday 9/18

W/Up: Row 250 m, then 10 reps each of: kettlebell deadlifts, side-to-sidehops, squats. pushups
Repeat two times.
Skill: Press Strict 5X7
WOD: AMRAP in 3 minutes of:
2 presses
4 pull-ups
6 box jumps
Rest 1 minute, 3 rounds total

Friday 9/15

Mobility and Activities

Thursday 9/14/17

W/Up: Jog 100 m forward and 100 m backward, then 2 rounds (30 seconds each) of: push-ups, squats, tuck jumps, Supermans.
Skill: Deadlift 3X10
WOD: AMRAP in 10 minutes of:
12 deadlifts
13 burpee box jumps
14 wall-ball shots
Skill: 2 min supine hang

Wednesday 9/13/17

W/Up: Agility drills at a warm-up pace: high-knees run, fanny whackers, lunge walk, backward lunge walk, side shuffle left/right, Spider-man stretch, inchworm, carioca left/right, broad jump, cartwheels.
Skill: Hanging power clean 3X10
WOD: EMOM for 8 minutes of:
4 hanging power clean
1 shuttle run
Skill: Max pushups in 2 min

Tuesday 9/12/17

Picture Day!  Watch CrossFit video for MS and HS.

Monday 9/11/17

W/Up: Mixed Tabata of: AbMat sit-ups, lunges, jump-rope skips, plank shoulder touches.
Skill: Bench Press 3X10
WOD: 12-9-6-9-12 reps for time of:
dumbbell/plate press
dumbbell shoulder presses

Friday 9/8/17

Mobility and Stretching

Thursday 9/7/17

W/Up: AMRAP at a warm-up pace for 7 minutes of: 5 sit-ups, 1/2 gym of lunge walk, 5 plank-ups, 1/2 gym of bear crawl, 5 tuck jumps,  5 burpees, 10 m of broad jumps.
Skill: Back Squat 3X10 start with barbell
WOD: 10 rounds for time of:
9 squats
6 push-ups
Skill: Max monkey hangs—2 attempts for reps and time.

Wednesday 9/6/17

Intro to course with daily happenings and overview of what weight room should look like and what group they will lift.

Tuesday 9/5/17

Introduction and locker check out, break into groups

Monday 9/4/17  No School Labor Day!

Tuesday-Friday 8/29/17-9/1/17  Expeditions Trip

Monday 8/28/17  First Day of School!!!  Welcome back!

Wednesday 6/14/17

Last day with final checkouts.  Have a super Summer!

Tuesday 6/13/17

Put horse mats back around the Rig!

Monday 6/12/17

Locker clean out & pick up CrossFit Shirts.

Friday 6/9/17

Graduation practice and rehearsal

Thursday 6/8/17  SENIORS LAST WOD

W/UP:  10 table tops, 20 dislocates, 10 each side single arm thrusters, 5-3 sec down and 1 up of push ups then row 3 minutes

WOD:  7 rounds for time of row 250m, 10 OHS, 12 ab roll outs with barbell.

Wednesday 6/7/17

Put together 7 rowers!!

Tuesday 6/6/17

w/Up:  At a jogging pace 5 minutes of 15 wall balls, 15 box jumps, gym length of OH medicine ball walking lunge,  10 ab mat medicine ball sit-ups

WOD:  Same as above but AMRAP in 10 minutes

Skill:  Tabata of HS Holds or wall walk ups

Monday 6/5/17

Build 20 foot infinite rig

Friday 6/2/17

Continue to clear out horse mats and work on mobility and stretching after.

Thursday 6/1/17

Unpack all NEW Rogue Equipment!!

Wednesday 5/31/17

W/Up:  Jog 2 laps then 3 rounds of 1/2 gym backward lunge walk, 7 push-ups, 5 burpees, 1/2 gym forward walking lunge.

Max effort Hanging Power Clean 1X5 @50%, 1X3 @ 60%, 1X2 @70%, 1X1 @80%, 1X1 @90%, 1X1 @95%, 1X1 @100%

Tuesday 5/30/17

W/Up: Jog 100 m forward and 100 m backward, then 2 rounds (30 seconds each) of: push-ups, squats, tuck jumps, supermans.
Skill: 5 Deadlift EMOM for 10 min
WOD: AMRAP in 10 minutes of:
12 deadlifts
13 burpee box jumps
14 wall-ball shots
Skill: Warm-up with PVC, then 10 minutes to work up to a 5-rep  max hanging power snatch.

Monday 5/29/17 Memorial Day OFF

Friday 5/26/17

Mobility and Stretch

Thursday 5/25/17

Continued state testing

Wednesday 5/24/17

Required state testing and CAP Stone projects

Tuesday 5/23/17

Functional movement taking the squat racks apart and carry out to store under the bleachers.

Monday 5/22/17

W/UP: 3 rounds of 10 Goblet Squats,  5 Kettlebell Cossacks Squats, each side,  5 Unilateral Kettlebell Squats, each side                         Skill:  Running Warm-Up 200m Run @ 50-60% Rest 30s 100m Sprint @ 70-80% Rest 30s 50m Sprint @ 80-90% Rest 15s 50m Sprint @ 90-95%                                                                                              WOD:  5 Rounds: 400m @ 75-80%, 400m Recovery Jog. Rest 10s between rounds. If you are going around a track, reverse directions every round.

Friday 5/19/17

Mobility and stretch

Thursday 5/18/17

W/Up: AMRAP at a warm-up pace for 7 minutes of: 5 sit-ups, 1/2 gym lunge walk, 5 HS kickup, 1/2 gym bear crawl, 5 tuck jumps, 3 cartwheels, 5 burpees
Skill: 5X5 bench press
WOD: 10 rounds for time of:
9 squats (choose weight)
6 T-push-ups
Skill: Max toes to bar

Wednesday 5/17/17

Max effort Deadlift  1X5 @50%, 1X3 @ 60%, 1X2 @70%, 1X1 @80%, 1X1 @90%, 1X1 @95%, 1X1 @100%

Then Max effort pullups or banded pullups

Tuesday 5/16/17

Lift excess items to be stored under the bleachers

Monday 5/15/17

W/Up: 10 minutes of jog 4 laps, 15 ab mats, 25 wall balls, 15 burpee with pushup
Skill: 8 Tabata HS holds
WOD: 3 rounds for reps of with a partner using barbell, db, kb heavier:
2 minutes of back squats
Rest 2 minutes
Increase weight between each set
Skill: Max toes to bar compare to last time and write in book

Friday 5/12/17

Mobility and Game

Thursday 5/11/17

W/Up: 3 rounds at a jogging pace of: 5 cartwheels, 10 airsquats, 7 pushups
Skill: Sprints
WOD: 10 rounds for time with a partner.  One partner sprints goal post to goal post while the other partner does dumb bell squats until the partner returns, then switch
Skill: 10 each with partner working hand stand holds with no wall

Wednesday 5/10/17

Max effort Bench  1X5 @50%, 1X3 @ 60%, 1X2 @70%, 1X1 @80%, 1X1 @90%, 1X1 @95%, 1X1 @100%

Then Max effort pull-ups

Tuesday 5/9/17

W/Up: Tabata of db thrusters and push-ups
Skill: Video on Snatch, followed by PVC work, then 3X7
WOD: AMRAP in 10 minutes of:
30 double-unders or singles
15 snatches

Monday 5/8/17

W/Up: 5 minutes jog
Skill: Watch video, PVC Clean and jerk on technique then 3X7 of clean and jerk
WOD: AMRAP in 15 minutes of:
10-burpees
12 leg raises
15 clean and jerks
Skill: Handstand work,

Friday 5/5/17

Mobility and Stretch

Thursday 5/4/17

W/Up: Dynamic Run warm up
Skill: Running
WOD: 5 rounds for time of:
Run a 400m  then                                                                                        10 Overhead Squats
10 push-ups
20 pistols
Skill: 6 Handstand or plank holds with a partner

Wednesday 5/3/17

W/Up;  Squat Prep then 2 rounds of  2 min Ankle Mobility 1 min each side Wrist Mobility 1 min then 0:45 work / 0:15 rest x 2 rounds: Cossack Squats and  Burpee Tuck Jumps

WOD:  Max  Power Hang Clean warm up with 1X10 of barbell then  1X5 @50%, 1X3 @ 60%, 1X2 @70%, 1X1 @80%, 1X1 @90%, 1X1 @95%, 1X1 @100%

Skill:  Mobility and Stretch

Tuesday 5/2/17

W/Up: Jog 3 laps, then tabata of airsquats and push-ups
Skill: 3X7 Thrusters
WOD: AMRAP in 15 minutes of:
75 wall-ball shots
25 ab mat sit-ups
75 double-unders or singles
25 thrusters
Skill:  Tabata handstand holds & hollow holds

Monday 5/1/17

W/Up: For 5 minutes at a jogging pace in 15 m increments: walking lunge, front-rack walking lunge, back-rack walking lunge, overhead walking lunge with PVC
WOD: Four 5-minute rounds, 1 minute on each exercise, for reps of in groups of 5 with different person starting on each exercise:
push presses
wall-ball shots
box jumps
sumo deadlift high pulls
burpees
Skill: 3 Max sets of push-ups, resting as needed

Friday 4/28/17

Mobility and Stretch while watching Fittest Athletes in a  Decade

Thursday 4/27/17

W/Up: Dumbbell complex—7 reps of each for 3 rounds at a jogging pace of:dumbbell deadlift, dumbbell clean, dumbbell front squat, dumbbellpush press.
Skill: Medicine-ball clean.
WOD: 7 rounds for time of:
7 medicine-ball cleans
7 slam balls
7 burpees
Skill: Wall-ball shots.

Wednesday 4/26/17

W/Up;  Squat Prep then 2 rounds of 10 cossack squats, 1/2 gym overhead single arm right lunge, 10 slow goblet squats, 1/2 gym overhead single arm left lunge

WOD:  Max Back Squat warm up with 1X10 of barbell then  1X5 @50%, 1X3 @ 60%, 1X2 @70%, 1X1 @80%, 1X1 @90%, 1X1 @95%, 1X1 @100%

Skill:  Mobility and Stretch

Tuesday 4/25/17

W/Up: Two rounds of: run 4 laps, 10 wall-ball , 10 dolphin push-ups
Skill: Sumo deadlift. 5X5
WOD: 8-round Tabata for each of:
sumo deadlift
thruster
Skill: Kettlebell swing for 2 sets of 50 reps (try to hold on for the full set; full
rest between sets).

Monday 4/24/17

W/Up: 3 rounds at a jogging pace of: 10 mountain climbers, run touch wall and back, 10 push-ups, run touch wall and back, 10 PVC good mornings, 10 PVC shoulder pass throughs, 10 PVC overhead squats.
Skill: Deadlift 5X5 work up on weight
WOD: 21-15-9 reps of:
deadlifts
box jumps
Every minute on the minute: 5 burpees
Skill: Max dips

Spring Break 4/17-4/21  NO SCHOOL

Friday 4/14/17

Mobility and Game

Thursday 4/13/17

Max effort Deadlift  1X5 @50%, 1X3 @ 60%, 1X2 @70%, 1X1 @80%, 1X1 @90%, 1X1 @95%, 1X1 @100%

Then Max effort pullups or banded pullups

Wednesday 4/12/17

W/Up: 3 rounds at a jogging pace of: tire flip 2 football lengths and run a 400 m
Skill: Push jerk.  3X7
WOD: 5 rounds for time of:
5 push jerks
10 burpees
Skill: dips max rep

Tuesday 4/11/17

Max effort Bench  1X5 @50%, 1X3 @ 60%, 1X2 @70%, 1X1 @80%, 1X1 @90%, 1X1 @95%, 1X1 @100%

Then Max effort toes to bar or leg lowers

Monday 4/10/17

W/Up: 5 burpees, 1/2 gym lunge , 5 air thrusters,
1/2 gym backward lunge, 5 handstand kick-ups,1/2 gym lunge, 5 V-ups, 1/2 gym backward lunge
Skill: Front squat3X10
WOD: “FRAN” 21-15-9 reps for time of:
thrusters
pull-ups
Skill: 3 rounds with 30 seconds on each of: AbMat sit-ups, hollow rocks, Supermans.

Friday 4/7/17

NO SCHOOL

Thursday 4/6/17 End of 3rd QUARTER

Mobility and Stretch

Wednesday 4/5/17

W/Up for Mile  then stretch

Tuesday 4/4/17

W/Up:  Alternating tabata: Squats and Donkey Kicks                 WOD: Cindy – AMRAP in 20 min of 5 pullups, 10 push-ups, 15 airsquats                                                                                                SKILL:  Max Squat 1X5 at 50%, 1X3 @ 60%, 1X2 @ 70%, 1X1 @80%, 1X1 @90%, 1X1 @95%, 1X1 @100%

Monday 4/3/17

12th grade: W/Up with 20 prone dislocates and squat prep                   Lifting sets of 5X5 of Push Press followed by Sumo Deadlift High Pulls.  Do one set with just the barbell and then add weight each remaining set.  After get with a partner and do 3X50 of ab mat situps while one partner is holding a weighted plank until done with situps then switch.

9th grade:  Traditional Dodgeball

Friday 3/31/17

Mobility and Stretching

Thursday 3/30/17

W/Up outside then run timed mile and record.  Then active stretch and play B-ball/Volleyball

Wednesday 3/29/17

W/Up: 10 minutes of relay races of: banded sprint, sprint, bear crawl, crab
walk, broad jump.
Skill: Pull Ups 3X5
WOD: AMRAP in 15 minutes of:
10 pull-ups
20 push presses
30 box jumps
4 laps
Skill: 3X20 Romanian twists

Tuesday 3/28/17

W/Up: 3 rounds of: 10 push-ups, 10 wall-ball shots, 1 shuttle sprints.
Skill: Press 3X7 increasing weight each set
WOD: 10-9-8-7-6-5-4-3-2-1 reps for time of:
shoulder presses
high box jumps
Skill: Max height box jumps

Monday  3/27/17

W/Up: Squat prep and 20 prone dislocates then 2 rounds of 10 dolphin push-ups, 8 KB squat alternate arms, and 6 Burpee tuck jumps.

17. 5 CrossFit Games

10 rounds for time of:
9 thrusters, 95 lb.
35 double-unders

Friday 3/24/17  PIE AUCTION

Mobility and Stretching

Thursday 3/23/17

W/Up: 3-round mixed Tabata of: PVC overhead squats, hollow rocks, box jumps.
Skill: Overhead squat 3X7 increasing weight each set
WOD: 4 rounds for time of:
15 burpees
15 overhead squats
Skill: 3 sets for max reps of toes-to-bars

Wednesday 3/22/17

MHSA Aim Higher Video

Tuesday 3/21/17

W/Up: AMRAP in 7 minutes at a jogging pace of: monkey-bar traverse, 5 cartwheels, handstand hold,  jog 2 laps.
Skill: Front squat 3 X7 increase weight each set
WOD: 21-15-9 reps for time of:
front squats
kettlebell swings
burpees
Skill: bar dips max rep

Monday 3/20/17  1st day of Spring!

W/UP:  Tabata of jog, handstand hold, KB swing, KB thrusters

WOD:  17.4 Scaled Teenagers 14-15: Boys deadlift 95 lb., throw 14-lb. ball to 9-ft. target and perform hand-release push-ups Girls deadlift 65 lb., throw 10-lb. ball to 9-ft. target and perform hand-release push-ups or push-ups

Friday 3/17/17

Finish 2nd 1/2 of class 17.3 Happy Saint Patrick’s Day!

Thursday 3/16/17

Assembly for Cheerleaders

Wednesday 3/15/17 

17.3 Open Games WOD:

Prior to 8:00, complete:
3 rounds of:
6 chest-to-bar pull-ups
6 squat snatches, 95 lb.
Then, 3 rounds of:
7 chest-to-bar pull-ups
5 squat snatches, 135 lb.
*Prior to 12:00, complete 3 rounds of:
8 chest-to-bar pull-ups
4 squat snatches, 185 lb.
*Prior to 16:00, complete 3 rounds of:
9 chest-to-bar pull-ups
3 squat snatches, 225 lb.
*Prior to 20:00, complete 3 rounds of:
10 chest-to-bar pull-ups
2 squat snatches, 245 lb.
Prior to 24:00, complete 3 rounds of:
11 chest-to-bar pull-ups
1 squat snatch 265 lb.

*If all reps are completed, time cap extends by 4 minutes.  Weights scaled for teens

Tuesday 3/14/17  

Bridgercare continuation

Friday 3/10/17-Monday 3/13/17 NO SCHOOL March Break

Thursday 3/9/17

Mobility and Game

Wednesday 3/8/17  

W/Up: 5 minutes at a jogging pace of: 5 push-ups, 1/2 gym of high knees, 5 kettlebell goblet squats, 1/2 gym  of bear crawl.
Skill: Back Squat 1X10 warm-up then 3X5 adding weight each set
WOD: 2 rounds for time of:
run 5 laps
40 air squats
30 sit-ups
20 push-ups
10 pull-ups
Skill: Double-unders (for time) 5-10-15-10-5 (these
should be unbroken sets with a brief pause between sets).

Tuesday 3/7 WORKOUT 17.2

W/up:  3 rounds of 10 prone dislocates and 10 elbow to toe stretch then tabata of push-ups, db thrusters, db Romanian dead lift, handstand hold or reverse wall plank

WOD: Complete as many rounds and reps as possible in 12 minutes of:   2 rounds of: 50-ft. weighted walking lunge, 16 toes-to-bars* , 8 power cleans                                                                                           Then, 2 rounds of: 50-ft. weighted walking lunge , 16 bar muscle-ups*, 8 power cleans Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds. * Movements vary by division.

 

 Monday 3/6/17 

Bridgercare- Comprehensive sex education covers a wide array of topics that include body image, human development, healthy relationships, and information about how and where to find resources.

Friday 3/3/17

Mobility

Thursday 3/2/17

W/Up: For 5 minutes   1/2 gym lunge walk forward, 1/2 gym lunge walk backward, 5 pushups, 5 slow squats, 5 situps
Skill: 3X5 strict pull-ups
WOD: AMRAP in 20 minutes
10 medicine ball cleans, 20 medicine ball sit-ups, 30 wall balls, 50 single jump ropes
Skill: 5 sets of handstand holds at 30 sec on/30 sec rest

Wednesday 3/1/17

W/Up: Jog 3 laps then Mixed Tabata: hollow hold, lunge jumps, plank, air squat jumps
Skill: 3X5 of Power Squat Clean
WOD: AMRAP in 15 minutes
run 4 laps, 7  Power Squat Cleans, 21 handstand shoulder taps or plank taps
Skill: In 10 minutes, find a 3-rep-max power clean

Tuesday 2/28/17

W/Up: Mixed Tabata: air squats,  sit-ups, burpees, pushups
Then hold a plank for 1 minute.
Skill: Pistols 3X10
WOD: 5 rounds for time of:
4 pistols
8 kettlebell swings
12 sit-ups                                                                                                            8 pushups

W/Up:  Workout 17.1

For time: 10 Dumbbell Snatches,   15 Burpee Box Jump Overs, 24/20 in 20 Dumbbell Snatches,  15 Burpee Box Jump Overs, 24/20 in 30 Dumbbell Snatches,   15 Burpee Box Jump Overs, 24/20 in 40 Dumbbell Snatches,  15 Burpee Box Jump Overs, 24/20 in 50 Dumbbell Snatches,  15 Burpee Box Jump Overs, 24/20 in Time Cap: 20 minutes

Friday 2/24/17- Divisional B-ball

Thursday 2/23/17- Divisional B-ball

Wednesday 2/22/17 – Divisional B-ball

W/Up: Jog 400 m, then 2 rounds at a jogging pace of: 10 push-ups, 10 side-to-side hops, 10 toes-to-bars, 10 light Russian kettlebell swings.
Skill: Push jerk.
WOD: 21-15-9 reps for time of:
dumbbell push jerks
double-unders
box jump-overs
Skill: 3 rounds of partner L-sit vs. plank hold for 45 sec

Tuesday 2/21/17

W/Up: AMRAP in 5 minutes at warm-up pace of: 5 V-ups,10 mountain climbers, 10 grasshoppers, 10 m of inchworms, 10  good mornings, 10 m of broad jumps, 10 squat jumps, 10 m of cartwheels.
Skill: Power cleans 3 way
WOD: 100 medicine-ball cleans for time
Skill: 3 x max ring dips, 3 x 30 sec handstand holds or wall planks

Monday 2/20/17

W/Up: Mixed Tabata of: see-saw squats, AbMat sit-ups, dumbbell push presses, jumping lunges.
Skill: Overhead squats.
WOD: 5 rounds for time of:
7 overhead squats
run 100 m
5 deadlifts
Skill: Partner weighted plank hold vs. sit-ups, 2 rounds for max sit-ups.

NO School on Thursday 2/16 and Friday 2/17

Wednesday 2/15/17

Mobility and Stretching

Tuesday 2/14/17

W/Up: As many rounds as possible at a warm-up pace of: 7 air thrusters, one-legged (left leg) broad jumps for 15 m, 7 toes-to-bars, straddle stretch for 15 m (left-leg lead), 7 star jumps, one-legged (right leg) broad jumps for 15 m, 3 wall-ups, straddle stretch (right-leg lead) for 15 m.
Skill: Push press.
WOD: Every minute for 12 minutes, perform 1 rep of each movement,
adding a rep to each movement every minute:
push press
kettlebell swing
Skill: Max-height box jump

Monday 2/13/17

W/Up: Mixed Tabata: PVC-pipe overhead squats, hollow rocks, side-to-side hops, dumbbell shoulder shrugs.
Skill: Sumo deadlift high pulls.
WOD: 10-9-8-7-6-5-4-3-2-1 reps for time of:
sumo deadlift high pulls
burpees
double-unders
Skill: Battle Rope

Thursday 2/9/17 and Friday 2/10/17

Mobility and watch Nutritional Video on Sugar

Wednesday 2/8/17

W/Up: AMRAP at a warm-up pace for 5 minutes of: agility ladder, 5 pushups,
backward lunge steps for 1/2 gym, 10 squats, cartwheels for 10 m,
10 knees-to-elbows, burpee broad jumps for 1/2 gym, 10 light Russian
kettlebell swings.
Skill: Thrusters.
WOD: 21-15-9 reps of:
thrusters
pull-ups
As many rounds as possible in 10 minutes
Skill: In 10 minutes find a 3-rep-max power snatch

Tuesday 2/7/17

W/Up: AMRAP  in 5 minutes of: jog 2 laps, 10 squats, 1/2 gym
of lunge walk, 5 burpees, 1/2 gym of bear crawl.
Skill: 3 X7 Push Press
WOD: Alternating 8 minutes Tabata of:
kettlebell swings
bear-crawl 10 m
wall-ball shots
box jumps
Skill: One partner performs a  box  push (down and back) while
the second partner performs jump rope

Monday 2/6/17

W/Up: Mixed Tabata: push-ups, supermans, shuttle run, tuck jumps.
Skill: Burgener warm-up for clean, PVC-pipe power cleans.
WOD: 3 rounds for time of in groups of 4:
5 power cleans, 5 kettlebell swings, 5 leg raises, 5 wall balls
Skill: Hollow holds

Friday 2/3/17

Mobility and Stretching then GAME

Thursday 2/2/17

W/Up: At a jogging pace: 10 ab mats, 1/2 gym pushup, 10 jumping squats, 1/2 gym  bear-crawl, 10 m of broad jumps,  10 burpees, 10   donkey kicks.
Skill: Dead Lift (DL)
WOD: For time:
20 DL
8 wall-ups with push up
15 DL
6 wall-ups with push up
10 DL
4 wall-ups with push up
5 DL
2 wall-ups with push up
Skill: Partner planks, 30 sec  x 6 each, alternate every 30 secs with your partner

Wednesday 2/1/17

W/Up: Agility drills at a warm-up pace: high-knees run, fanny whackers, lunge walk, backward lunge walk, side shuffle left/right, Spider-man stretch, inchworm, carioca left/right, broad jump, cartwheels.
Skill: back squats. 3 sets of 7
WOD: EMOM for 8 minutes of:
4 back squats
1 shuttle run
Skill: 3 sets of max dips

Tuesday 1/31/17

W/Up: Jog 3 laps, then 10 reps each of: kettlebell swings,  burpees, side-to-side hops,  and air squats.
Repeat two times.
Skill: Press
WOD: AMRAP in 3 minutes of:
2 presses
4 pull-ups
6 box jumps
Rest 1 minute, 3 rounds total
Skill: tabata handstand holds

Monday 1/30/17

Overview of What is CrossFit,  lockers, syllabus

W/Up: Mixed Tabata of: AbMat sit-ups, lunges, jump-rope skips, plank shoulder touches.
Skill: Pull-up.
WOD: 12-9-6-9-12 reps for time of:
pull-ups
dumbbell shoulder presses
Skill:  Stretches

NEW SEMESTER

Tuesday 1/24/17

W/Up: 6 Romanian deadlift right leg, 6 Romanian deadlift left leg, 8 dumbbell thruster right leg, 8 dumbbell thruster left leg, 10 handstand shrugs

WOD:  For time 40-30-20-10 of Sumo/Push Press 75/55#

SKILL:  3X7 Snatch

Monday 1/23/17

W/Up:  Tabata of pushups, ab mat, run, tuck jump

WOD:  5 rounds for time of 5 power clean at 95/65# and 3 laps run

SKILL:  Tabata handstand hold

Friday 1/20/17

LAST Alpine Ski Day at the Mountain!!

Thursday 1/19/17

MOBILITY & Stretch with Game

Wednesday 1/18/17

W/Up:  Squat Prep and Prone Dislocates

WOD:  LumberJack 20                                                                                   20 DL, 20 KB, 20 OHS, 20 Burpees, 20 Pull-Ups, 20 Box Jumps, 20 HC,  NOTE: Run 2 laps between each exercise

Skill: Handstand Holds Tabata

Tuesday 1/17/17

W/Up: 5 minutes of 10 airsquats and 5 push-up burpees

WOD:  Partner EMOM for 14 minutes                                                        Partner 1: Plank                                                                                                Partner 2: Thrusters

Skill:  3X7 Bench Press followed by stretching

Monday 1/16/17

Warm-up 7 minutes Workout 3 Rounds: 30 Double Unders or singles,  20 Alternating Lunge Jumps (10 Each Leg), 10 Russian Kettlebell Swings, 5 Burpees

WOD: CrossFit Games Open 14.3 As many reps in 8 mins as you can of: 10 Deadlifts, 135/95 lbs 15 Box Jumps, 24/20 in,  15 Deadlifts, 185/135 lbs,  15 Box Jumps, 24/20 in,  20 Deadlifts, 225/155 lbs 15 Box Jumps, 24/20 in, 25 Deadlifts, 275/185 lbs 15 Box Jumps, 24/20 in 30 Deadlifts, 315/205 lbs 15 Box Jumps, 24/20 in 35 Deadlifts, 365/225 lbs 15 Box Jumps, 24/20 in

Skill: Tabata 4 rounds 20 sec / 10 sec rest of superman and hollow holds

Friday 1/13/17

Alpine Ski Day at the Mountain!!

Thursday 1/12/17

Bring Paper for Assessment of CrossFit Programming.  Build your WOD according to what I assign you based on 11 day program, M, G, W, and the priority of the WOD.

Wednesday 1/11/17

Mobility and stretching/Game

 

Tuesday 1/10/17

W/UP: Squat Prep and Prone Dislocates 20

MAX Hanging Power Clean- warmup with bar then start adding weight to find 1-5 rep Max and continue to approach 1 rep max.

Stretch/Mobility

Monday 1/9/17

W/Up:  Tabata 4 rounds 20 sec/10 sec rest of Burpees and Plank

WOD:  Time Cap 20 minutes 100 pullups, 100 airsquats, 100 ab mats, 100 wallballs

SKILL:  EMOM alternating 5 Push Press and 5 Back Squat at 70% of Max sqaut for 10 minutes

Friday 1/6/17

Alpine Ski day at Mountain

Thursday 1/5/17

Mobility and stretch

Wednesday 1/4/17

MAX Deadlift!

Tuesday 1/3/17

W/Up: AMRAP at a warm-up pace for 7 minutes of: 5 sit-ups, 10 m of lunge walk, 5 plank-ups, 10 m of bear crawl, 5 tuck jumps, 3 forward rolls, 5 burpees, 10 m of broad jumps.
Skill: Pistols
WOD: 10 rounds for time of:
9 squats
6 push-ups
Skill: Max double-unders in 2 minutes, max monkey hangs—2 attempts for
reps and time.

Monday 1/2/17

W/Up: 7 min AMRAP
1/2 gym lunge walk (right), 1/2 gym lunge walk (left), 10 KB swings, 5 Romanian deadlift (right), 5 Romanian deadlift (left)

Skill: 3 X 10 Clean and jerk.
WOD: AMRAP in 15 minutes of:
10-KB swings
12 ab mats
15 clean and jerks
Skill: Handstand-3 min hold 1 min each

Friday 12/16

AM classes have Christmas Party!  PM classes will play a game we all agree on!  Happy Holidays!

Thursday 12/15

Mobility and Game

Wednesday 12/14

MAX BACK SQUAT DAY

Tuesday 12/13

W/Up: Jog 2 lap forward and 2 laps  backward, then 2 rounds (30 seconds each) of: push-ups, squats, tuck jumps, Supermans.
Skill: Deadlift.
WOD: AMRAP in 10 minutes of:
12 deadlifts
13 burpee box jumps
14 wall-ball shots
Skill:  warm-up with PVC, then work on max pull-ups then stretch

Monday 12/12

W/Up: Jog 5 laps, then squat prep warm-up.
Skill: Snatch 3X 10
WOD: AMRAP in 10 minutes of:
30 jump ropes singles
15 snatches
Skill: 3 sets of Max triceps

Friday 12/9

Shakespear in WMPAC

Thursday 12/8

W/Up: 50 airsquats and 25 pushups
Skill: Clean and jerk.
WOD: AMRAP in 15 minutes of:
Run 1 lap
12 knees-to-elbows
15 clean and jerks
Skill: Handstand-walk work, then 4 attempts (2 each direction) to walk for
max distance.

Wednesday 12/7

W/Up: TABATA 0:20 on/ 0:10 off:  2 rounds of each Dolphin Pushups, Mountain Climbers, wide push-ups, air squat
Skill: Max effort on Bench Press.  First do 3 X10 Bench Press for Warm up then work to 1 rep max
WOD: Stretch and Mobility

Tuesday 12/6

W/Up: 3 rounds for skill of: 5 overhead squats, 5 pull-ups, 5 burpees.
Skill: Hanging power snatch.
WOD: 5 rounds for time of:
10 deadlifts
10 hanging power snatches
10 GHD sit-ups
Skill: Handstand-push-up work, then 2 max sets with moderate load.

Monday 12/5

W/Up: Two rounds for technique of: row 500 m, 10 wall-ball squat-clean
thrusters.
Skill: Sumo deadlift.
WOD: 8-round Tabata for each of:
sumo deadlift
thruster
Skill: Kettlebell swing for 2 sets of 50 reps (try to hold on for the full set; full
rest between sets).

Friday 12/2

Mobility and Stretching , Discussions on Nutrition

Thursday 12/1

W/Up: Dumbbell complex—7 reps of each for 3 rounds at a jogging pace of:
dumbbell deadlift, dumbbell clean, dumbbell front squat, dumbbell
push press.
Skill: Medicine-ball clean.
WOD: 7 rounds for time of:
7 medicine-ball cleans
7 slam balls
7 burpees
Skill: 3X20 Russian Twists

Wednesday 11/30

W/Up: Jog 400 m, then 5 min. at a jogging pace of: agility ladder, box jumps, cone drills.
Skill: Hanging power clean.
WOD: AMRAP in 15 minutes of:
75 wall-ball shots
25 toes-to-bars
75 double-unders
25 hanging power cleans

Tuesday 11/22

Game before Thanksgiving Break!

Monday 11/21

Mobility and Stretching

Thursday 11/17 & Friday 11/18

Auto- Immune Series

Wednesday 11/16

W/Up: For 5 minutes at a jogging pace in 15 m increments: walking lunge, front-rack walking lunge, back-rack walking lunge, overhead walking lunge.
Skill: Sumo deadlift high pull.
WOD: Five 4-minute rounds, 1 minute on each exercise, for reps of:
push presses
wall-ball shots
box jumps
sumo deadlift high pulls
run
Skill: Knees-to-elbows and GHD-sit-up work, then 2 rounds of: max set knees-to-elbows, 20 GHD sit-ups.

 Tuesday 11/15

Autoimmune Disease Video “Betrayal”

Monday 11/14

W/Up: 3 rounds at a jogging pace of: 10 mountain climbers, run 10 m, 10 push-ups, run 10 m, 10 PVC good mornings, 10 PVC shoulder passthroughs, 10 PVC overhead squats.
Skill: Deadlift 3 X 10
WOD: 21-15-9 reps of:
deadlifts
box jumps
Every minute on the minute: 5 burpees
Skill:

Jump rope 30 sec on/30 sec rest 5 times

Friday 11/11 Veteran’s Day

Mobility and Game

Thursday 11/10

La Crosse

Wednesday 11/9

W/Up: Dynamic run warmup outside
Skill: Running Form
WOD: 3 rounds for speed and time

200 m fast run, 1 bleacher run up and down, 1 bleacher 2 hop up and regular down, 200 m fast run, 20 pushups, REST 1 minute between rounds so you can keep speed.
Skill: 800 m timed sprint

Tuesday 11/8 ELECTION DAY

W/Up: 6 minutes at a jogging pace of: partner towel-drag relay for 4 lengths (switch every 30 seconds).
Skill: Push jerk.
WOD: 5 rounds for time of:
5 push jerks
10 burpees
Skill: Dips, working on efficiency.

Monday 11/ 7 NO School and Don’t forget Daylight Savings on Sunday night

Friday 11/4 END of 1st Quarter

All missing work/journals due!!

Thursday 11/3

W/Up: CrossFit Baseball: 1 forward roll, lunge to first base, 5 air thrusters, backward lunge to second base, 5 handstand push-ups, lunge to third base, 5 toes-to-bars, backward lunge to home plate, 5 lateral jumps.
Skill: Front squat, shoulder-width push press, thruster.
WOD: 21-15-9 reps for time of:
thrusters
pull-ups
Skill: 3 rounds with 30 seconds on each of: AbMat sit-ups, hollow rocks, Supermans.

Wednesday 11/2

W/Up: 10 minutes of relay races of: banded sprint, sprint, bear crawl, crab
walk, broad jump.
Skill: Push press.
WOD: AMRAP in 15 minutes of:
10 pull-ups
20 push presses
30 box jumps
40-burpees
Skill: Box jump work, then find a max-height box jump.

Tuesday 11/1 

W/Up: 3 rounds of: 10 push-ups, 10 wall-ball shots, 10 shuttle sprints.
Skill: Press.
WOD: 10-9-8-7-6-5-4-3-2-1 reps for time of:
shoulder presses
high box jumps
Skill: Kipping and butterfly pull-up work. Work on the pull-up progression and superman/hollow holds hanging from bar.

10/31 Monday

Halloween Backboard Dodgeball 1/2 court

10/27 and 10/28 CrossFit Teen Quarter 1 Test

10/26 Wednesday

W/Up: 3-round mixed Tabata of: PVC overhead squats, hollow rocks, box
jumps.
Skill: Overhead squat.
WOD: 4 rounds for time of:
Run 5 laps in gym
15 overhead squats
Skill: 3 sets for max reps of toes-to-bars

10/25 Tuesday

W/Up: AMRAP in 7 minutes at a jogging pace of: monkey-bar traverse, handstand hold, forward roll, jog 2 laps.
Skill: Front squat.
WOD: 21-15-9 reps for time of:
front squats
kettlebell swings
burpees
Skill: Battle rope with partner each 30 secs while rest of group holds a handstand hold.

10/24 Monday

W/Up:  5 minutes at a jogging pace of: 5 wall squats, 10 m of high knees, 5 kettlebell goblet squats, 10 m of bear crawl.
Skill: Air squat.
WOD: 2 rounds for time of:
Run 5 laps
40 air squats
30 sit-ups
20 push-ups
10 pull-ups
Skill: Single-unders (for time) 10-10-30-40-50-60-50-40-30-20-10 (these should be unbroken sets with a brief pause between sets).

10/20 and 10/21  NO SCHOOL

10/19 Wednesday

W/Up: 5 minutes at a jogging pace of: 5 wall squats, 10 m of high knees, 5 kettlebell goblet squats, 10 m of bear crawl.
Skill: Air squat.
WOD: 2 rounds for time of:
500 m row
40 air squats
30 sit-ups
20 push-ups
10 pull-ups
Skill: Double-unders/ Single-unders(double the numbers if singles) (for time) 5-10-15-20-25-30-25-20-15-10-5 (these should be unbroken sets with a brief pause between sets).

10/18 Tuesday

W/Up: 2 rounds at a jog pace, 1 minute on each: plank, super-slow squats, super-slow push-ups, box jumps.
Skill: Bench Press
WOD: AMRAP in 15 minutes of:
run 4 laps
7 Bench Presses
7 handstand push-ups from box
Skill: Russian twist with weights

10/17 Monday

W/Up: Mixed Tabata: air squats, banded good mornings, sit-ups, box jumps.  Then hold a plank for 1 minute.
Skill: Pistols.
WOD: 5 rounds for time of:
4 pistols
8 kettlebell swings
12 sit-ups
Skill: In 10 minutes, find a 3-rep-max power clean

10/14 Friday

GAME:  Racquet Whack-It

10/13 Thursday

W/Up: Mixed Tabata of: see-saw squats, AbMat sit-ups, dumbbell push presses, jumping lunges.
Skill: Overhead squats.
WOD: 5 rounds for time of:
7 overhead squats
run 3 laps
5 deadlifts
Skill: Partner weighted plank hold vs. sit-ups, 2 rounds for max sit-ups

10/ 12 Wednesday

W/Up: AMRAP in 5 minutes at warm-up pace of:  5 V-ups, 10 grasshoppers, 10 m of inchworms, 10 m of broad jumps, 10 squat jumps, 10 m of cartwheels.
Skill: Medicine-ball cleans.
WOD: 100 medicine-ball cleans for time
Skill: 3 x max ring dips, 3 x max-handstand shoulder taps

10/11 Tuesday

W/Up: Jog 5 laps, then 2 rounds at a jogging pace of: 10 push-ups, 10 sideto-side hops, 10 toes-to-bars or ab mats, 10 light Russian kettlebell swings.
Skill: Push jerk.
WOD: 21-15-9 reps for time of:
dumbbell push jerks
double-unders or double the number of single jump ropes
box jump-overs
Skill: 3 rounds of partner L-sit vs. wall hollow hold, tabata

10/7 Friday & 10/10 Monday 

GAMES- Basketball and Badminton respectively

10/6 Thursday

Mobility and Strethching

10/5 Wednesday 

Homecoming Float and Festivities

W/Up: As many rounds as possible at a warm-up pace of: 7 air thrusters, one-legged (left leg) broad jumps for 15 m, 7 toes-to-bars, straddle stretch for 15 m (left-leg lead), 7 star jumps, one-legged (right leg) broad jumps for 15 m, 3 wall-ups, straddle stretch (right-leg lead) for 15 m.
Skill: Push press.
WOD: Every minute for 12 minutes, perform 1 rep of each movement, adding a rep to each movement every minute:
push press
kettlebell swing
Skill: Max-height box jump

10/4 Tuesday

W/Up: Mixed Tabata: PVC-pipe overhead squats, hollow rocks, side-to-side hops, dumbbell shoulder shrugs.
Skill: Sumo deadlift high pulls.
WOD: 10-9-8-7-6-5-4-3-2-1 reps for time of:
sumo deadlift high pulls
burpees
double-unders
Skill: Battle Ropes

10/3 Monday 10th & 12th Grade

W/Up: AMRAP at a warm-up pace for 5 minutes of: agility ladder, 5 pushups, backward lunge steps for 10 m, 10 squats, cartwheels for 10 m, 10 knees-to-elbows, burpee broad jumps for 10 m, 10 light Russian kettlebell swings.
Skill: Thrusters.
WOD: 21-15-9 reps of:
thrusters
pull-ups
As many rounds as possible in 8 minutes
Skill: In 10 minutes find a 3-rep-max deadlift

9/29 & 9/30  Thursday/Friday 10th & 12th Grade 

Health in Weightroom

9/28 Wednesday 10th & 12th Grade

W/Up: AMRAP at a warm-up pace in 5 minutes of: 50-m jog, 10 squats, 15 m of lunge walk, 5 burpees, 15 m of bear crawl, 10 hollow rocks.
Skill: Kettlebell swing.
WOD: Alternating 8 minutes Tabata of:
kettlebell swings
bear-crawl 10 m
wall-ball shots
broad-jump 10 m
Skill: One partner performs a 25 m sled push (down and back) while the second partner performs double or single-unders—3 rounds for max double or single-unders.

9/27 Tuesday 10th & 12th Grade

W/Up: Mixed Tabata: push-ups, toes-to-bars, shuttle run, tuck jumps.                                                                                                      Skill: Burgener warm-up for clean, PVC-pipe power cleans.
WOD: 3 rounds for time of:
5 power cleans
200-m run
Skill: Handstand skills and drills

9/26 MONDAY 10th & 12th Grade

W/Up: At a jogging pace: 10 sit-ups, 10 m of inchworm, 10 jumping squats, 10 m of bear-crawl, 10 burpees, 10 m of broad jumps, 10 dumbbell presses, 10 m of forward rolls.
Skill: Front squats
WOD: For time:
20 front squats
8 wall-ups
15 front squats
6 wall-ups
10 front squats
4 wall-ups
5 front squats
2 wall-ups
Skill: Partner band-resisted sprints, 40 m x 6 each

9/22 THURSDAY 10th Grade & 9/23 FRIDAY 12th Grade

W/Up: Run 3 full lengths, then 10 reps each of: kettlebell, deadlifts, side-to-side, hops, and squats. Repeat two times.
Skill: Press
WOD: AMRAP in 3 minutes of:
2 presses
4 pull-ups
6 box jumps
Rest 1 minute, 3 rounds total
Skill: In 10 minutes, find a 3-rep-max power clean

9/20/16 TUESDAY 10th Grade & 9/21/16 WEDNESDAY 12th Grade

W/Up: Mixed Tabata of:  air squat, plank, single leg Romanian, hollow hold
Skill: Hanging power snatch.
WOD: EMOM for 8 minutes of:
4 hanging power snatches
1 shuttle run
Skill: 3 sets of max dips with cartwheels 5 for each set

  9/19/16 MONDAY 10th Grade & 9/20/16 Tuesday 12th Grade

W/Up: Mixed Tabata of: AbMat sit-ups, lunges, jump-rope skips, plank shoulder
touches.
Skill: Pull-up.
WOD: 12-9-6-9-12 reps for time of:
pull-ups
dumbbell shoulder presses
Skill: Run 4 gym lengths as a team of two. One partner runs while other partner is in the handstand position.

9/16/16 FRIDAY                                                                                      Finish Fittest on Earth and answer questions per instructor in journal

9/15/16 THURSDAY 10th Grade                                        9/19/16 MONDAY 12th Grade
W/Up: Jog 100 m forward and 100 m backward, then 2 rounds (30 seconds each) of: push-ups, squats, tuck jumps, supermans.
Skill: Deadlift.
WOD: AMRAP in 10 minutes of:
12 deadlifts
13 burpee box jumps
14 wall-ball shots
Skill: 3 X 10 hollow holds and mobility stretching

9/14/16 WEDNESDAY                                                              Picture Day;  In weight room, watching the The Fittest on Earth

9/13/16 TUESDAY                                                                         Dynamic Warmup; Run timed mile; Mobility work

 9/12/16 MONDAY

W/Up: AMRAP at a warm-up pace for 7 minutes of: 5 sit-ups, 10 m of lunge walk, 5 plank-ups, 10 m of bear crawl, 5 tuck jumps, 3 forward rolls, 5 burpees, 10 m of broad jumps.

Skill: Air squat.
WOD: 10 rounds for time of:
9 squats
6 push-ups
Skill: Max single jump ropes in 2 minutes, max monkey hangs—2 attempts for reps and time.

 

For Grades 9-12 these are your approximate Class Timelines-
50 minutes total
• Whiteboard (5 minutes)
• Warm-up (3-5 minutes)
• Skill (5-10 minutes)
• WOD (2-15 minutes)
• Skill (3-5 minutes)
• Stretching (5 minutes)
• Dress out and Journaling/Research (10 minutes)