Endurance:  Dynamic ROM Drills – run 1 mile

Warm Up:  30 squats / 20 rollovers

“Cyndy full of Grace”

• 3 rounds of Cyndy (5 pull-ups/10 push-ups/15 squats)
• 10 clean & jerks
• 3 rounds of Cyndy
• 10 clean & jerks
• 3 rounds of Cyndy
• 10 clean & jerks

Durability:  3 rounds

• 25 lb. weighted GHD x 20
• Wheel Rollouts x 20

Endurance:  Dynamic ROM Drills – run 1 mile

Warm UP:  3 rounds

5 Curtis “P”, run 2 laps

Strength:  3-3-3-3-3 Back Squat ( SEVERAL PR’S!!!)

Working Capacity:   5 rounds

• 10 Pullups
• 15 Thrusters
• 20 KB Swing
• Run 2 laps

Stamina:  5 rounds

• 3 x BS @ 90% 3 RM
• 10 x Jumping Squat
• Sampson Stretch

Durability:  3 rounds

• 20 GHD
• 20 Back Extensions
• 20 Squat
• 20 Wheel rollouts

Kettle Bell Strength & Conditioning Day!

Endurance:

Dynamic Drills ROM

5 laps down and back in the gym (or row 500m while other is doing wall balls; row should be a total of 1000m collectively)

 Warm Up:

30 squats
10 roll outs
30 OH squats

 WOD:

50 Swings
50 Heavy Romanian Deadlifts with KB
50 Swings
40 Push Ups
50 Swings
30 Pull Ups
50 Swings
20 Goblet Squats
50 Swings
10 Burpees

 Durability:  3 rounds

10 Windmills (r and left)
20 Kettle Bell Situps

Endurance:  Dynamic Drills / 1 mile Run or 2000m Row C2

(Instructor Skills:  1-1-1-1-1 Power Clean)

Working Capacity:   “Filthy Bugger!”

• 50 Box Jumps
• 50 Jumping Pull Ups
• 50 KB Swings 53lb.
• 50 Walking Lunges
• 50 Knees to Elbows
• 50 Push Press 45lb.
• 50 Back Extension
• 50 Wall Ball
• 50 Burpee
• 50 Double Unders

Stamina:  4 rounds

• 4 Power Cleans @ 90% 1 RM
• 6 Hand Stand Push Ups
• 1 Hip Mobility

Durability:

• Run  1mile
•  

Today was CrossFit Griffin’s first benchmark WOD “FRAN”.  Crossfit Griffin was established in May of 2009; since that time all Crossfitters have been working hard to establish Core Strength to participate in these events.  We now have the “Wall of Fame” in which we post Olympic Lifts (RM @1 and 3 RM)  in addition to the established times for all the benchmark WODS!  I want to take this opportunity to say that all who participated in Fran did an OUTSTANDING JOB!!!  I’m pleased to work with such a wonderful group of hard working individuals.  Congrats to all including my husband Frank who began his CrossFit programing 4 weeks ago!! 

Endurance: Dynamic Drills -  1 mile Run

Warm Up:  30 squats/ 20 rollouts/ 30 OH Squats

“fran”

(FOR TIME!)
21-15-9

• Thrusters
• Pullups

Durability:

• 1 mile run
• 50 Weighted Situps

Endurance:  Dynamic ROM – 1 mile run

Warm Up:  BB Complex w/burpee chaser (45/65/75 #)

Strength:  6 rounds

• 3 Shoulder Press @ 3 RM
• 6 Manmakers
• 9 Knees to Elbows
• 9 Burpees

Durability:  3 rounds

• 20 GHD
• 20 Back Extensions

Endurance:  Dynamic ROM – 1 mile run

Warm Up:  80 squats/60 situps/ 30 pushups/20 pullups

Skills:  5 rounds

• 3 hang squat snatch followed with OH squat
• 5 pullups

Working Capacity:

(1)  5 rounds

• Sprint 200m
• 10 KB Swings 44lb.
• Sprint 200m
• 10 KB Thrusters 44lb.

(2)  5 rounds

• 5 Hand stand pushups
• 5 Pistols (r/l)
• 10 1-arm snatches (r/l)

Durability:  2 rounds

10 –  25lb. dumbbell OH squats

• 20 situps/20 flying superman/20 crunches/20 leg levelers

Endurance:  Dynamic ROM – Synovial Fluid warm up

WOD:

• Row 500m
• 50 KB swings
• Row 1000m
• 50 KB goblet squats
• Row 1500m
• 50  KB thrusters
• Row 1000m
• 50 KB swings
• Row 500m
• 50 squats

Endurance:  Dynamic ROM – 1 mile run

Warm Up:  50 – 30 -20

• Double unders/pushups

Strength:  Working 3 RM Deadlift

Stamina:  5 rounds

• 4 x deadlift
• 15x KB Swing
• 20x Box Jumps

Working Capacity:  10 minutes

• 3x Clean & Jerk
• 4x Burpees
• 5x SDLHP

Durability:  3 rounds

• 20 Back Extensions
• 20  GHD

Endurance:  Dynamic ROM – 1 mile run

Warm Up:  20 Over Head Squats 65#

Working Capacity: 

• 50 Pull ups
• 25 Thrusters 45#
• 50 Push ups
• 25 Thrusters 45#
• 50 Knees to Elbows
• 25 Thrusters 45#
• 50 Squats

Durability:  3 rounds

• 20 Wall Ball Situps
• 20 OH Wall Squats