1/31/11 - ENDURANCE

1. WARM UP
- Inchworm
- Walking Lunge Forward (Active Shoulders)
- Walking Lunge Backward (Active Shoulders)
- Hollow Hop Forward
- Hollow Hop Backward
- Jump Rope, 500 singles or 50 doubles

2. SKILL & DRILL
- 20 Ring Y's
- Ring Support, 3-5 x 5-10 sec hold
- 5-10 Wall Walks

3. STRENGTH
- Burgener Warm Up
- Skill Transfer Drills
- Hang Power Clean, 2-2-2-2-2

4. WOD - ENDURANCE
For time:
- Row 2K

5. MOBILITY WOD

1/30/11 - WOD MAKEUP

1. Warm Up
- Active Shoulder PVC Passthrough
- PVC Trunk Rotation
- Inchworm
- Single-leg Squat
- Side Straddle Step
- Hollow Hops (forward and backward)
- Hollow Lunges (forward and backward)

2. WOD Makeup
- Make up a WOD from this week!

Post WOD and loads/times to comments

1/29/11

1. WARM UP
- Speed Ladder
- 1 Arm KB Swings
- Hang MB Clean (varied)

2. SKILL & DRILL
3 round rotation:
- Ring Support, 5 sec hold

3. WOD
6 rounds x 3 min on : 3 min off (group rotation)
- 3 Hang Power Snatch
- 6 Pullups
- 9 Ball Slams (varied)

1/28/11 - OLYMPIC WEIGHTLIFTING

1. WARM UP
- Mobility WOD
- Gymnastic WOD

2. SKILL & DRILL
10 rounds:
- Turkish Get Up (each arm)
- Kick to Handstand Balance Drill on Paralettes (10 sec. hold)

- Burgener Warm Up
- Skill Transfer Drills

3. WOD -

4 rounds:

- 2 Clean Long Pull + 2 Front Squats + 2 Clean Sots Press

- Clean & Jerk, 2-2-2-2-2

- Clean Pull, 90%x3, 95%x3, 100%x3

- Snatch Balance, 2-2-2-2-2 reps

1/27/11 - "LYNNE"

1. WARM UP
- Mobility WOD
- Gymnastics Warm Up

2. SKILL & DRILL
- Lat Pull
or
- Hollow
- Hollow Rock
- Hollow to Superman

- Burgener Warm Up
- Skill Transfer Drills

3. WOD - LYNNE
5 rounds max reps
- Bench Press (BW)
- Pullups

Rest 3 minutes after each set.

1/26/11 - "HANSEN"

1. WARM UP
- Mobility WOD
- Dynamic Warm Up

2. SKILL & DRILL
- Lat Pull
or
- Hollow, 3x5sec hold
- Hollow Rock, 3x5
- Hollow to Superman, 1x3/side

- Burgener Warm Up
- Skill Transfer Drills

3. STRENGTH

4. WOD - "HANSEN"

Marine Staff Sgt Daniel Hansen died February 14th in Farah Providence, Afghanistan when an IED he was working on detonated. Daniel is survived by his mother Sheryll, his father Delbert, his younger sister Katie, and his twin brother Matthew (also a Marine).

5 rounds for time:
- 30 KB Swings

- 30 Burpees

- 30 GHD Situps

1/25/10 - TOSH

1. WARM UP
- Mobility WOD
- Gymnastics Warm Up

2. SKILL & DRILL
- Hollow Rock
- Hollow to Superman
- Burgener Warm Up
- Skill Transfer Drills

3. ENDURANCE
- Row 3x(250+500+750m)
- Rest the exact time it takes to complete each interval.

1/24/11 - METCON

1. WARM UP
- Mobility WOD
- Gymnastics Warm Up

2. SKILL & DRILL
- Lat Pull, 3-3-3 (3 sec hold)
- Burgener Warm Up
- Skill Transfer Drills

3. STRENGTH

4. WOD
30:20x6 Rotation (max reps)
- Box Jump
- Push Press
- Squats
- Situps

Immediately followed by 2 minutes max jump rope.

1/21/11 - CROSSFIT TOTAL

1. WARM UP
- Mobility WOD
- Burgener Warm Up
- Skill Transfer Drills

2. SKILL & DRILL
- 10 Forward Rolls
- 10 Backward Rolls
- 10 Forward Roll Tuck Up to Handstand

3. WOD - CROSSFIT TOTAL
- Back Squat
- Press
- Deadlift

1/20/11 - FRAN

1. WARM UP
- Mobility WOD
- Burgener Warm Up
- Skill Transfer Drills

2. STRENGTH

3. WOD - FRAN
21-15-9 reps for time:
- Thrusters (95/65#)
- Pullups

4. SKILL & DRILL

2 rounds

- Parrallette Jump Throughs, 10 reps

- Back Extensions, 25 reps

1/19/11 - FIGHT GONE BAD

1. WARM UP
- Speed Ladder
- Burgener Warm Up
- Skill Transfer Drills

2. SKILL & DRILL
5-5-5-5-5 reps:
- Front Lever
- Back Lever

2. STRENGTH

3. WOD - FIGHT GONE BAD
3-5 rounds for max reps:

- Wallball (20# @ 10')

- SDHP (75#)

- Box Jump (20")

- Push Press (75#)

- Row (Calories)

In this workout you move from each of the five stations after a minute. The clock does not reset or stop between exercises. This is a 5 minute round from which a 1 minute break is allowed before repeating. On call of "rotate", the athletes must move to the next station immediately for the best score. One point is given for each rep, except on the rower where each calorie is one point. Add your points together for a score.

4. MOBILITY WOD

1/18/11 - AMRAP 30 MIN

1. WARM UP
- Mobility WOD
- Burgener Warm Up
- Skill Transfer Drills

2. STRENGTH

3. WOD - AMRAP 30 MIN
- 5 Burpees
- 10 Pistols
- 15 K2E

4. SKILL & DRILL

- Middle Split, 2 min
- Right Leg Split, 2 min
- Left Leg Split, 2 min

- Pancake Split, 2 min
- Bridge Up, 1 min

1/17/11 - OLYMPIC WEIGHTLIFTING

1. WARM UP
- Mobility WOD
- Burgener Warm Up
- Skill Transfer Drills

2. STRENGTH
- Hang Power Snatch, 2-2-2-2-2
- Hang Power Clean & Power Jerk, 2-2-2-2-2

3. WOD
- Snatch, 1RM

4. SKILL & DRILL
- KB Snatch (53/35#), 50 reps/side

1/16/11 - METCON

1. WARM UP

- Mobility WOD

3. WOD - TEAM CHIPPER
2 rounds for time:
- Row 10 cal
- 20 KB Push Press (35/15#)
- 50 Double Unders
- 20 Box Jumps (24/20")
- 20 Wallball Shots (20/16#)
- 20 Bench Press (135/85#)
- 3 Rope Ascents

1/14/11 - METCON

1. WARM UP
- Mobility WOD
- Burgener Warm Up
- Skill Transfer Drills

2. STRENGTH

3. WOD - METCON
For time:
- Sled Drag (alternate backward and low forward), 12 gym lengths

5 rounds:
- Tire Flips, 5 reps
- Double Unders, 20 reps

- Tabata Row (20:10x8), max meters

4. SKILL & DRILL
- Dead Hang Pullup, max reps
- Handstand Pushup, max reps

For time:
- Squat, 100 reps

1/13/11 - METCON

1. WARM UP
- Mobility WOD
- Burgener Warm Up
- Skill Transfer Drills

2. STRENGTH

3. WOD - METCON
10-9-8-7-6-5-4-3-2-1 reps for time:
- GHD Wallballs (16/12#)

- Snatch Balance (135/95#)

4. SKILL & DRILL
- Handstand Hold (against the wall), max time

1/12/11 - "CHRISTINA"

1. WARM UP
- Mobility WOD
- Burgener Warm Up
- Skill Transfer Drills

2. STRENGTH

3. WOD - "CHRISTINA"

Today we honor those killed and wounded in last Saturday's assassination attempt on Rep. Gabrielle Giffords. 20 people in all were shot, 6 have died and the youngest was nine years old. CrossFit Northwest Tuscon named this Memorial WOD after Christina Green, the youngest of those killed. Although the WOD is named after Christina, we in no way will only be thinking about her. The names of the five others slain are: Gabe Zimmerman (30), U.S. District Judge John Roll (63), Dorwin Stoddard (76), Dorothy Morris (76), Phyillis Schneck (79). We thank everyone who will do this WOD with us today.

AMRAP 20 MIN:

- 9 Pullups
- 9 Squat Clean (135/95#)
- 9 KB Swings (70/53#)
- 9 Toe-to-bar
- 9 Push Press (135/95)
- 9 Burpees

The fund for the victims is still being finalized.

4. SKILL & DRILL
- L Sit, 1 min hold
- 1 min recovery
- L Sit, 45 sec hold
- 45 sec recovery
- L Sit, 30 sec hold
- 30 sec recovery
- L Sit, 15 sec hold

1/11/11 - METCON

1. WARM UP
- Mobility WOD
- Burgener Warm Up
- Skill Transfer Drills

2. STRENGTH

3. WOD - METCON
For time:
- Deadlift (225/185#), 21 reps
- HSPU, 21 reps
- Thruster (95/65#), 15 reps
- Pullups, 15 reps
- Squat Clean (135/95#), 9 reps
- Ring Dips, 9 reps

4. SKILL & DRILL
- Ring Dips, 10 reps
- Roll to Candle Stick, 10 reps
- Kick Up to Handstand, 10 reps (hold each handstand 5-10 sec)
- Roll to Candle Stick, 10 reps
- Ring Dips, 10 reps

1/10/11 - ENDURANCE

1. WARM UP

- Mobility WOD

- Burgener Warm Up

- Skill Transfer Drills

2. STRENGTH

3. WOD - ENDURANCE

- Row 15 min, max distance

4. SKILL & DRILL

Hold:

- Kick Up to Handstand, 1 min

- Hollow Body, 1 min

- Kick Up to Handstand, 45 sec

- Hollow Body, 45 sec

- Kick Up to Handstand, 30 sec

- Hollow Body, 30 sec

- Kick Up to Handstand, 15 sec

- Hollow Body, 15 sec

1/9/11 - AMRAP 20 MIN

1. WARM UP
- Dynamic Warm Up

2. WOD - AMRAP 20 MIN
- Pullup, 10 reps
- GHD Situps, 10 reps
- SDHP (75/45#), 10 reps
- Burpee, 10 reps

1/8/11 - METCON

1. WARM UP
- Mobility WOD
- Burgener Warm Up
- Skill Transfer Drills

2. STRENGTH

3. WOD - METCON
4 rounds for time:
- Wall Climb, 5 reps
- KB Thruster (1 arm), 10 reps
- Box Jumps (1 leg), 15 reps
- Lunge (same leg), 20 reps

Rounds 1 & 3 - R side
Rounds 2 & 4 - L side

4. SKILLS & DRILLS
- Pancake Split, 2 min
- Side Split, 2 min
- Side Split, 2 min
- Bridge Up, 1 min

1/7/11 - JANUARY PAINSTORM

1. WARM UP
- Mobility WOD
- Burgener Warm Up
- Skill Transfer Drills

2. STRENGTH

3. WOD - JANUARY PAINSTORM
AMRAP 12 min:
- G2O Unbroken, 3 reps
- Burpees, 7 reps
- Pushups, 7 reps
- Squats, 7 reps

Then, after AMRAP 12 min, run 1 mile for time.

* Hands must stay on bar for full three reps - touch and go on the deck - last rep can be dropped from overhead.

4. SKILL & DRILL
5 rounds:
- Candle Stick to Lever 5 reps, 3 second hold at the bottom
- Recover 90 seconds between sets

1/6/11 - METCON

1. WARM UP

- Mobility WOD

- Burgener Warm Up

- Skill Transfer Drills

- Turkish Get Up, 3x3/side

2. STRENGTH

3. WOD
10 rounds for time:
- Bench Press (BW), 2 reps
- Sledgehammer, 10 R
- Sledgehammer, 10 L
- Sprint, 1 gym length w/sandbag
- Back Pedal, 1 gym length w/sandbag

4. SKILL & DRILL
For reps:
- Tabata Box Jumps, 20:10x8

1/5/11 - METCON

1. WARM UP

- Mobility WOD

- Burgener Warm Up

- Skill Transfer Drills
- Situp to Pike, 20 reps
- Situp to Pancake Split, 20 reps
- Bridge Up, 2x10reps
- Bridge, 2x30 sec hold

2. STRENGTH

3. WOD - 3 rounds for time:

- Muscle Up, 5 reps
- Knees to Elbows, 10 reps
- SDHP (95/65#), 15 reps
- Overhead Squat (95/65#), 20 reps

4. SKILL & DRILL
- Rope Climb, 10 reps

1/4/11 - ENDURANCE

1. WARM UP
- Mobility WOD
- Burgener Warm Up
- Skill Transfer Drills

2. STRENGTH

3. WOD - ENDURANCE
- Row, 3 x 1K
- Not deviating more than 10 sec
- 2 min recoveries

4. SKILLS & DRILLS
- Pistols, 100 reps (50/side)

1/3/10 - METCON

1. WARM UP

- Mobility WOD

- Burgener Warm Up

- Skill Transfer Drills

2. STRENGTH

- Intermediate: Snatch, 3-3-3-3 reps

- Advanced: Box Squat, 1RM

3. WOD

3 rounds for time:

- Deadlift, 10 reps

- GHD Situps, 30 reps

4. SKILLS & DRILLS

- Forward Roll, 10 reps

- Backward Roll, 10 reps
- Handstand Forward Roll, 10 reps

1/2/11 - METCON

1. Warm Up

- Foam Roll/T-Ball

- Row 500m

- Dynamic Warm Up

2. METCON

AMRAP in 15 of

3 Box Jump (36"/30")

6 KB Swing (53#/35#)

9 Push Press (75#/45#)

12 Double-Unders

Post rounds and reps to comments

1/1/11 - HAPPY NEW YEAR!!