HAPPY BIRTHDAY MIKE!

If you see Mike, wish him a happy birthday! He celebrated his birthday this past Saturday. You are 21 years old, right Mike?

WOD~
5 rds
10 BS
10 Clapping Push Ups
10 Calorie Row

Post time to comments.

Snatch practice

WOD~
Squat Snatch practice (15 min -> move up in weight only when you have nailed a snatch w/o pressing the bar and you are catching it at/below 90)
Then...

AMRP15
5 Snatch Grip Deadlifts
7 Snatches
9 OHS

Post rounds to comments.

WOD~
Deadlift 3x3
Then...

5 min row for calories
4 min box jumps
3 min slamballs
2 min push ups
1 min pull ups

Post weight sets and total count to comments.

WOD~
Thruster 5x1
Then....

5 rounds
5 thrusters (95/65#)
10 burpees

Post weight sets and rounds to comments.

The Chief

WOD~ "Chief"
5 Rounds of max rounds in 3 minutes:
3 power cleans
6 push ups
9 squats
1 min rest

Post rounds to comments.

The 10-20-30 WOD

Hey, it's only sets of 10, 20, and 30... it should be easy, right????

WOD~
10 OH walking lunges/ leg (20 total- use a challenging weight in your bumper plate to hold OH)
20 DB squat cleans (45/30#)
30 KTE
30 Box Jumps
30 Double Unders
30 Burpees
20 pull ups
10 thrusters (135/95#)

**Time Limit of 25 minutes**

Post time to comments.

Strength Day!

WOD~
5x5 Back Squats

Then... Tabata Rowing

Post weight sets and total calories to comments.

Remember these warm days of shorts and wods outside????

This is a version of the 4th WOD of the day in the Crossfit Competition that I did in Canada. It is an interesting twist on familiar moves. I actually personally really liked this one. When I did it, it was timed and we only had 1 minute to complete the lift, then we moved onto the pull up attempt for 1 minute, the clock was continuous, so no rest.

However, we are altering it for you, it will not be a timed wod, but rather strength bias. Enjoy!

WOD~

7x1 Squat clean to THRUSTER! This cannot be a movement where you stand up and regrip the bar, it needs to go from the squat to directly overhead in order for it to count. If you stand up, regrip and then jerk the bar, it is a failed movement as this is a squat clean and jerk.... not a thruster.

In between each round, you get max attempt pull ups.

Your score to post is total count. For example if you squat clean/thruster 130# then do 12 pull ups, that would be a total of 142. Add all 7 weight and pull up attempts together to get your final score. Whew! Got that?????

Bringing back all the favorites this week!!!!

WOD~
AMRP20
5 Deadlifts (135/95#)
5 Hang Power Cleans
5 Front Squats
5 Push Press
5 Back Squat

Post rounds and weight to comments.

KB Ladder

So today, we are bringing back an oldie Dina original. This wod is a great one that I don't see going anywhere. It is one of our favorites as it really ties in the whole body and pushes you to challenge yourself mentally playing the 'number games' in your head.

That being said, where did Kettle Bells come from? Many of you may think they are a new piece of American fitness, however, they date back to a much, much later date. The Kettle Bell is actually an ancient strength building tool that originated in Russia. Originally these were used by Russian Farmers as counter weights to measure large quantities of hay, grains or animal feed. Think of a scale, you place weight sets on one side to find the weight of an object. Well, the Russian Farmers literally found cannon balls that they formed into these weights. The farmers then added handles on the top so that they would be able to move them on and off the scales quicker. Naturally, they began to realize that swinging them around by the handles made for a great workout and thus we are where we are today. So when we assign you weights in "poods", which is the Russian measurement term, you can understand where it originated from.

WOD~

"Kettle Bell Ladder"

1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1

KB Swing (2 pood / 1.5 pood)

SDHP with your KB

Push ups

Post time and pood to comments! :)

WOD~
21-15-9
Ground to overhead
Lateral burpee jumps over paralettes

**Ground to overhead allows you to choose your option of moving the bar in anyway from the ground to a full locked out extention overhead. Some choices: clean and jerk, snatch, clean and press, clean and thruster....you choose.

Post time and weight to comments.

BLIZZARD!!!!!!

CLASS IS CANCELLED DUE TO THE BLIZZARD!!!!!!! SERIOUSLY, STAY SAFE, DIG YOURSELF OUT OF THE SNOW.... THAT IS WOD ENOUGH. THE ORIGINAL POST IS LISTED BELOW, IT IS ACTUALLY DO-ABLE AT HOME. TRY IT IF YOU CAN AND POST YOUR RESULTS.

FOR ELEVATED WEIGHTED REVERSE LUNGES, GRAB A KITCHEN CHAIR, PUT YOU BACK LEG UP ON IT AND FRONT LEG FORWARD ON THE GROUND AND LUNGE. IF YOU HAVE WEIGHTS, USE THEM, IF NOT, THAT IS OKAY, JUST MORE ROUNDS. OR JUST USE A GALLON OF MILK, DOG FOOD BAG, ETC TO WEIGHT THE WOD.

ELEVATED PUSH UPS, JUST PUT YOUR FEET/KNEES ON YOUR KITCHEN CHAIR AND DO PUSH UPS WITH YOUR BACK LEG ELEVATED. REMEMBER, THE IDEA IS TO JUST DO SOMETHING. TRY IT!

WOD~
BS 3x3
Then....

AMRP15
10 Elevated weighted reverse lunges (10 on left side / 10 on right)
10 Elevated true push ups

**Although this is an AMRP, the focus of this wod is strength and proper form... so don't rush it. Make the movements slow and deliberate.**

Post weight sets and rounds to comments.