http://crossfit-griffin.com “What lies behind you and what lies in front of you, pales in comparison to what lies inside of you.” - Ralph Waldo Emerson Sat, 04 Sep 2010 03:35:50 +0000 http://backend.userland.com/rss092 en Endurance:  Dynamic Drills Warmup:  100m walking lunge - run 1 mile - 100m walking lunge 20 squats/20 rollovers/20 OH squats Strength:  2 rounds 15 x push press 10x manmakers 200m run Stamina:  4min on AMRAP: 1m rest x 2 power clean squat jerk x4 pull up x8 Durability: 3 x plank holds 1m:1m (front/side/side)   http://crossfit-griffin.com/index.php/friday-september-3-2010/ Endurance:  Dynamic Drills – 500m run Warm Up:  30 x Burpee Wall Balls ( do a burpee then a wall ball = 1) Work Capacity: 3  RFT of: 50 x Double Unders or 100 jump ropes 25 x GHD sit-ups 15 x Deadlift   Durability:  500m run; 30 situps x 2   http://crossfit-griffin.com/index.php/thursday-september-1-2010/ Endurance:  Dynamic Drills - 1 mile run Warmup:  Kettle bell warmup - towel swings Working Kettle Bell WOD: 20-18-16-14-12-10 swing/flip/goblet squat/thruster 200m run 10-9-8-7-6....3-2-1 Hindu pushup OH one arm weighted squat Situp http://crossfit-griffin.com/index.php/wednesday-september-12010/ Endurance:  Dynamic Drills - 1mile run Warm Up:  30 squats/20 rollovers/30 OH squats/ 30 situps/ 20 good mornings Working Capacity:  15 min max effort x3 Dead lift 315#/185# x7 pull up x7 ring dip 12 calorie row Durability:  3 rounds 20 GHD/20 Back extensions   OLIFTING SKILLS 50- 65% - 3 reps :6 sets 70-80% - 3 reps: 6 sets 80-90% - 2 ... http://crossfit-griffin.com/index.php/tuesday-august-31-2010/ Endurance:  Dynamic Drills - 1mile run Warm Up:  30 squats-20 situps-20 fire hydrants (r/l)-20 rollovers Strength:  Back Squat 20/15/10/5/3 Working Capacity:  5 rounds 15 pullups 20 pushups 25 OHS (PVC or training bar or O bar) 200m run Stretch. http://crossfit-griffin.com/index.php/monday-august-30-2010/ Endurance:  Dynamic Drills - 1 mile run Warmup:  2 rounds 20 rollovers 10 pushups 10 pushups WOD: 21-18-15-1-9-6-3 Sumo deadlift high pull 75# Rx Push jerk 75# Rx Durability:  2 rounds 20 GHD 20 Back Extensions   http://crossfit-griffin.com/index.php/saturday-august-8-2010/ Endurance:  Dynamic Drills - 1mile run Warmup:  2 rounds 30 squats/10 pushups/10 flutter kicks/10 fire hydrants/10 pullups Bump & Grind amrap 15 min. 20 wall balls 20 kb swings 5 tire flips 200m run Durability: 20 windmills (r/l) 20 butterfly situps http://crossfit-griffin.com/index.php/friday-august-27-2010/ Warm Up:  1 mile run @ moderate pace.  ROM drills Strength:  Working sets of Military floor press Stamina:  4 Rounds, not timed; 10 military floor press HEAVY, 12 band pull ups, Sand bag run down and back in gym Work Capacity:  30 Curtis P = racked o bar, lunge right lunge left push press = ... http://crossfit-griffin.com/index.php/thursday-august-26-2010/ Endurance:  KB Drills-Ladder work-500m run Warmup:  21-15-9 KB Thruster KB Situps Wod Phase I:  50 KB deadlift 20m waiters walk 40 KB deadlift 20m waiters walk 30 KB deadlift 20m waiters walk 20 KB deadlift 20m waiters walk 10 KB deadlift 20m waiters walk Phase II: 20 KB swings - 1 burpee 19 KB swings - 2 burpee 18 KB swings - 3 burpee......and so forth Durability: 100 flutter ... http://crossfit-griffin.com/index.php/wednesday-august-25-2010/ Endurance:  Dynamic Drills – run 1 mile Warm Up:  30 squats/10 elevated ring rows/10 wall balls  x 2 rounds Strength:  Working set to 1 RM then;   front squat: 80% of 1 rm x 2 x 6 sets; resting inbetween each set Stamina: 4 sets for total time: 20 wall ball 15 kb swing 10 box jump Durability:  Working ... http://crossfit-griffin.com/index.php/tuesday-august-24-2010/