WOD:
TIME TO SWIM!!!


If you are really serious about diet and you just haven't got it completely under control yet...Today is the day to start a food journal. I know it seems like a crazy task and it's time consuming, but it is well worth it. There is something that can be great about accountability with friends in the gym. Creating a journal means being completely honest about our food and how it makes us feel. Don't just write down the food your eating, write down how it makes you feel during the day, during the workout, or whatever. If you have a great day while doing a WOD and it just felt awesome... write it down! If you were dragging and just didn't feel good, write it down. Then as a little time passes we can start to look back at these journals and figure out what works for each of us, because we are all different and all unique in what will work specifically for us. Now....here is the biggest part of it all. DONT SKIP ANYTHING....it's understandable, we all know we all eat things we shouldn't. This is where accountability becomes our friend to help fight off those cravings or indulgences or even just being a little lazy and ordering out when you could cook in. How will we be accountable? At any point, anyone in the gym can and should ask to read your journal and you should let them. We are a big family and we want the best for each other regardless of the reason.  Do not hide anything! Who is in?

Skill:
Handstand Walks or Holds

WOD:
20 Deadlifts
400m Run
20 KB Swings
400m Run
20 Overhead Squats
400m Run
20 Burpees
400m Run
20 Pullups
400m Run
20 Box Jumps
400m Run
20 Squat Cleans
400m Run


It never gets any easier
You just get better
Work hard for what you want!

Strength:
Overhead Squat: 3-3-3

WOD:
Tabata:
Burpees
Wall Balls
Knees to Elbows
KB Swings


A few food tips for parents when it comes to try and get your kiddos to eat healthier with you:

1. Parents, YOU are in charge of food education-if you don't teach your kids no one will
2. Avoid emotional eating
3. Parents schedule meals and menus-kids eat when adults eat-(no short order cooking)
4. Eat family meals together with no distractions
5. Eat your veggies (parents too)
6. You don't have to like it...but you do have to taste it (good to repeat at every meal)
7. No extra snacking (it's ok to feel hungry between meals)
8. Slow food is happy food-(eat slow)
9. Eat mostly REAL food
10.. Enjoy eating and RELAX

Courtesy of www.100realdaysoffood.com  

Strength:
Deadlift: 3-3-3

WOD:
7 Rounds
7 Deadlifts
50m Sprint/Run

Swim WOD!!!

7 Rounds
2 laps (down & back is 1)
10 get ups
2 laps (each lap is 46m)
20 air squats

There is a 30 minute cap on this wod

Strength: 

Front Squats: 5-5-5

WOD: 

AMRAP: 3 Minutes

5 Shoulder Press

10 Front Squats

20 Lateral hops (over bar)
Rest 1:30

Repeat for a total of 4 Rounds

Immediately following wod, complete a 1 mile run for time

Strength:
Bench Press: 5-5-5

WOD:
AMRAP: 7 Minutes
10 KB Swings
7 Toes to Bar

Rest 5 Minutes

AMRAP: 7 Minutes
Double Unders

Skill:
Handstand Holds or Walks

WOD:
21-15-9
Ball Slams
Situps
Ring Rows
Situps

Strength:
Clean: 5-5-5

WOD:
3 Rounds
10 Power Cleans
25 Wall Balls

Team WOD:
600m Run
250 Thrusters-65#
200 Pullups

Once the bar is off of the ground, it must not touch the ground until all 250 thrusters are complete. If the bar is set down for any reason there will be a team-10 burpee penalty.

Strength:
Push Jerk 5-5-5

WOD:
50 Rounds
20m Sprint
Use the walk back as your rest

Makeup Day

-or-

Strength Day

-or-

Both

Skill:
Pick a weakness and work on it for 15 minutes

WOD:
"Hope"
3 Rounds
Burpees
Power Snatch 75/55
Box Jumps 24/20
Thrusters 75/55
Chest to Bar Pullups

This is just like fight gone bad...you work for max reps at a station for 1 minute and then rotate to the next station. Once you have completed all 5 stations, you rest 1 minute...that is one round then you repeat for a total of 3 times.

Strength:
Deadlift 5-5-5

WOD:
AMRAP: 12 Minutes
3 Wall Walks
200m Run
3 Deadlifts

Respect goes to the person giving 100% effort to finish the 50% of the WOD given.......
NOT the person who does 100% of the WOD at 50% effort -courtesy of spartan-

Strength:
Snatch-5-5-5

WOD:
6 Rounds
9 Hang Power Snatch
9 Pushups

Strength:
Push Press: 5-5-5

WOD:
5 Rounds
1Minute Wall Balls
Rest 30 seconds
1 Minute Box Jumps
Rest 30 seconds

Keep count of number of reps for each round

Skill Day:
Burpee Broad Jumps-Max Distance
Handstand Holds-Max Time

WOD:
EMOM complete 3 hang power cleans-go semi heavy
with remaining time do burpee box jumps
Complete this cycle until you reach 75 burpee box jumps

The difference in who you are and who you want to be.... Is what you do.


It all starts with positive thoughts...
Watch your thoughts, for they become words
Watch your words, for they become actions
Watch your actions, for they become habits
Watch your habits, for they become character
Watch your character, for it becomes your destiny!


Courtesy of Women of CrossFit = Strong

Strength Day:
Bench Press
Clean

WOD:
"Death by Pullups"

Warmup:
10 Pushups
10 Situps
10 Back Extensions

Strength:
Deadlift 5-3-1+

WOD:
AMRAP 12 Minutes
20 KB Swings
20 Toes to Bar
60 Double Unders

Warmup:
3 Rounds
10 Pullups
10 Pushups
10 Pass Throughs

Strength:
Front Squat 5-3-1+

WOD:
10 Rounds
100m Sprint
7 OHS

Warmup:
Run 400m
Then...3 Rounds
10 Pushups
10 Box Dips
10 OHS
10 Pass Throughs

"Team WOD"
In teams of two complete the following
50 Pullups
75 Burpees
100 Box Jumps
125 OH Lunges
150 Situps

Teams can break up the work however they feel necessary

"Whitten"
5 Rounds
22 KB Swings
22 Box Jumps-24"
Run 400m
22 Burpees
22 Wall Balls-20# Ball







In memory of Captain Dan Whitten, 28 of Grimes, IA, assigned to the 1st Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based out of Fort Bragg, NC, died February 2, 2010, when enemy forces in Zabul, Afghanistan attacked his vehicle with an improvised explosive device.

Whitten is survived by his wife, Starr Whitten, his mother, Jill Whitten, his father Dan Whitten, and his sister, U.S. Army Captain Sarah Whitten.