County Line CrossFit

Thursday 2-23-2012

noreply@blogger.com (Heather Regan) — Fri, 17 Feb 2012 20:12:00 +0000

Warm Up:
400m Run
Then 2 Rounds:
10 Pass Throughs
10 Overhead Squats
10 Sit Ups
10 Ring Rows
10 Straight Leg Kicks
Stretch as needed

Skill Work:
For 10 min work on Bridge Ups and Bridge Holds

WOD;
6 Rounds for Time:
15 Box Jumps 30/24
15 V-Ups
15 Wall Balls 20/14
15 Chin Ups

Wednesday 2-22-2012

noreply@blogger.com (Heather Regan) — Fri, 17 Feb 2012 19:53:00 +0000

Warm Up:
50 Double Unders
Then 2 Rounds:
10 Pass Throughs
10 Roll up v-sits
10 Glute Bridges
10 Pull Ups

Strength:
RDL
3-3-3-3

WOD:
AMRAP 20 min:
400m Run
15 TTB
10 Hang Snatch 115/75

Please note new class times starting Monday Feb. 20,2012

noreply@blogger.com (Heather Regan) — Fri, 17 Feb 2012 15:40:00 +0000

Click on "Schedule" on this blog.

Tuesday 2-21-2012

noreply@blogger.com (Heather Regan) — Thu, 16 Feb 2012 19:58:00 +0000

Warm Up:
Run 400m
Then 2 Rounds:
10 Pass Throughs
10 Air Squats
10 Box Jumps
10 Ring Rows
10 Back Extensions
10 Groiners

WOD:
4 Rounds for Time:
15 Lunge Steps w/Plate Overhead 45/25 (alternating legs)
20 KB Swings 70/53
200m Run
25 Push Ups

Monday 2-20-2012

noreply@blogger.com (Heather Regan) — Thu, 16 Feb 2012 19:39:00 +0000

Warm Up:
Run 400m
Then 2 Rounds:
15 Pass Throughs
15 OHS
10 Push Ups
10 Sit Ups

Strength:
Overhead Squats
5-5-5-5

WOD:
4 Rounds for Time
8 Front Squats 170/110
50 Double Unders
15 Pull Ups

Friday 2-17-2012

noreply@blogger.com (Heather Regan) — Thu, 16 Feb 2012 19:07:00 +0000

Warm Up:
Row 400m
Then 2 Rounds:
15 Pass Throughs
10 OHS
10 Lunges
10 Sit Ups
10 Push Ups

Strength:
Push Press
5@70%, 3@80%

WOD:
AMRAP 16min
25 Box Jumps 30/24
20 KTE
25 Wall Balls

Thursday 2-16-2012

noreply@blogger.com (Heather Regan) — Thu, 16 Feb 2012 03:32:00 +0000

Warm Up:
600m Run
Then 2 Rounds:
10 Pass Throughs
10 OHS
10 Wall Balls
10 Pull Ups

Skill: For 10 min work on:
Handstand Hold against wall
Work up to holding handstand for 1 minute with proper alignment against wall

WOD:
5 Rounds for Time:
20 Medball Cleans 20/14
15 Handstand Push Ups
20 Pistols- 10 each leg
5 Wall Climbs

Wear a weight vest for added fun :)

Wednesday 2-15-2012

noreply@blogger.com (Heather Regan) — Wed, 15 Feb 2012 01:09:00 +0000

Warm Up:
Row 400m
Then 3 Rds:
10 Pass Throughs
10 Overhead Squats
10 Push Ups
10 Back Extensions

Strength:
Bench Press
3-3-3-3

WOD:
Blurring the line between intensity and form. Stay focused and use your best snatch form...

AMRAP 15 min
5 Snatch 115/75
10 Bar Facing Burpee

Tuesday 2-14-2012

noreply@blogger.com (Heather Regan) — Tue, 14 Feb 2012 11:10:00 +0000

Warm Up:
Run 400m
Then 2 Rounds:
10 Pass Throughs
10 Push Ups
10 KTE
10 Air Squats
10 Back Extension

WOD:
21-15-9
Thrusters 95/65
Sit Ups
SDHP 95/65

Rest 3-5min, then:
3X1 min Plank Hold
Rest 30 sec between planks

Monday 2-13-2012

noreply@blogger.com (Heather Regan) — Mon, 13 Feb 2012 01:44:00 +0000

Warm Up
50 Double Unders
Then 2 Rounds:
10 PassThroughs
10 OHS
10 Good Mornings
10 Pull Ups
10 Sit Ups

Strength:
Power Clean
2-2-2-2

WOD
5 Rounds for Time:
Row 300m
10 Deadlift 245/165 (or 75% 1RM)
15 Ring Rows

noreply@blogger.com (Charr) — Fri, 10 Feb 2012 01:12:00 +0000

Friday 2-10-12

Warm Up:
2rds
10 Pass Throughs
10 OH Squat
10 Superman
10 KTE
then
4 Spiderman Lunge
Pretzel Stretch

Strength:
Front Squat
2-2-2-2

WOD:
EMOM in 12 minutes:
Complete 15 Toe Touches (quick feet drill). And in the remaining time of that minute,
do as many Tuck Jumps as possible.

Post Front Squat & total number of tuck jumps

noreply@blogger.com (Charr) — Thu, 09 Feb 2012 11:11:00 +0000

Thursday 2-9-12

Warm Up:
400m Row
2rds
10 Pass Throughs
10 Good Mornings
10 Sit Ups
10 Box Jumps
then
4 Spiderman Lunges
Pretzel Stretch

WOD:
for time:
14 Hang Clean (155/115)
400m Row
20 Weighted Sit Ups (15/10) w/plate behind head
12 Hang Clean
600m Row
20 Weighted Sit Ups
10 Hang Clean
800m Row
20 Weighted Sit Ups

Post WOD time

noreply@blogger.com (Charr) — Tue, 07 Feb 2012 14:41:00 +0000

Wednesday 2-8-12

Warm Up:
400m Run
2rds
10 Pass Throughs
10 OH Squat
10 Back Extension
2 Rope Climb
then
4 Spiderman Lunges
Pretzel Stretch

Strength:
Deadlift
1-1-1-1
then
Bridge Hamstring
8-8-8

WOD:
AMRAP in 15 minutes:
24 Double Unders
12 Medball Get Ups (20/14) into Box Jumps (24/18)
12 Burpees

Post Deadlift and number of reps

noreply@blogger.com (Charr) — Mon, 06 Feb 2012 19:12:00 +0000

Tuesday 2-7-12

Warm Up:
400m Row
2rds
10 Pass Throughs
10 Good mornings
10 Ring Rows
10 Sit Ups
then
4 Spiderman Lunges
Pretzel Stretch

WOD:
3rds for time:
800m Run
15 1-arm KB High Pulls (ea. arm)(53/35)

Post WOD time

noreply@blogger.com (Charr) — Sun, 05 Feb 2012 22:23:00 +0000

Monday 2-6-12

Warm Up:
400m Row
2rds
10 Pass Throughs
10 OH Squat
10 Goodmornings
20 Jumping Jacks
then
4 Spiderman Lunges
Pretzel Stretch

Strength:
Incline Press
2-2-2-2

WOD:
5rds for time:
2 Ring Shoot Throughs
4 Knee To Elbows
6 Lunges
8 Split Squat jumps
10 Ring Shoot Throughs
12 Knees To Elbows
14 Lunges
16 Split Squat Jumps

Post Incline Press & WOD time

noreply@blogger.com (Charr) — Fri, 03 Feb 2012 10:55:00 +0000

Friday 2-3-12

Warm Up:
400m Row
2rds
10 Pass Throughs
10 Goodmournings
10 Sit Ups
10 Pull Ups
then
4 Spiderman Lunges
Pretzel Stretch

Strength:
Shoulder Press
2-2-2-2

WOD:
AMRAP in 16 minues:
9 Power Snatch (135/95)
7 OH Squat (135/95)
11 Bent Over Row (135/95)

Post Shoulder Press & number of rounds

noreply@blogger.com (Charr) — Wed, 01 Feb 2012 17:52:00 +0000

Thursday 2-2-12

Warm Up:
400m Run
2rds
10 Pass Throughs
10 OH Squat
10 Push Ups
10 Ring Rows
then
4 Spiderman Lunges
Pretzel Stretch

WOD:
4rds for time:
12 Box +Band Jumps (24/18)
400m Row
24 Little Bigs w/plate (15/25)

Post WOD time

noreply@blogger.com (Charr) — Tue, 31 Jan 2012 18:25:00 +0000

Wednesday 2-1-12

Warm Up:
400m Row
2rds
10 Pass Throughs
10 OH Squat
10 Goodmorning
10 KTE
then
4 Spiderman Lunges
Pretzel Stretch

Skill:
Practice on 1-arm KB Snatch for 10 minutes

WOD:
4rds for time:
13 Medball Clean into Wallball Shot (20/14)
400m Run
15 Ring Rows

Post WOD time

noreply@blogger.com (Charr) — Mon, 30 Jan 2012 22:40:00 +0000

Tuesday 1-31-12

Warm Up:
400m Row
2rds
10 Pass Throughs
10 Box Jumps
10 Ring Rows
20 Jumping Jacks
then
4 Spiderman Lunges
Pretzel Stretch

Strength:
Alt.+Alt. Double DB Bench Press
4x3+3+3

WOD:
AMRAP in 20 minutes:
12 Pull Ups
6 Push Up Plyo's (2-45's+25# plates stacked on ea.side)
36 Double Unders

Post DB Bench Press & number of rounds

noreply@blogger.com (Charr) — Sun, 29 Jan 2012 20:32:00 +0000

Monday 1-30-12

Warm Up:

50 Double Unders

2rds

10 Pass Thoughs

10 Back Extensions

10 Sit Ups

10 Push Ups

then

4 Spiderman Lunges

Pretzel Stretch

WOD 1:

"Grace"

30 Clean & Jerks (135/95)

then 5-7 minute rest

"Tabata" (30 seconds of work, 15 seconds of rest)

Squat Jumps & Jack Knives (Alternate from on exercise to the other)

Post Grace time & total number of Squat Jumps (SQ)& Jack Knives(JK).

noreply@blogger.com (Charr) — Thu, 26 Jan 2012 17:24:00 +0000

Friday 1-27-12

Warm Up:
400m Run
2rds
10 Pass Throughs
10 OH Squat
10 Pull Ups
10 Supermans
then
4 Spiderman Lunges
Pretzel Stretch

Skill:
Max Standing Long Jump

then
RDL
5-5-5-5

WOD:
Death by Lateral Burpee Box Jump (24/18)

Post Max Standing Long Jump,RDL & number of reps in the WOD

noreply@blogger.com (Charr) — Wed, 25 Jan 2012 18:56:00 +0000

Thursday 1-26-12

Warm Up:
400m Row
2rds
10 Pass Throughs
10 OH Squat
10 Ring Rows
2 Rope Climb
then
4 Spiderman Lunges
Pretzel Stretch

WOD:
3rds for time:
25 Quick feet dot drills (2-1-2)
25 Weighted Overhead SitUps (25/15)
25 Medball Scoop Toss (20/14)
20 Quick feet dot drills
20 Weighted Overhead SitUps
20 Medball Scoop Toss
15 Quick feet dot drills
15 Weighted Overhead SitUps
15 Medball Scoop Toss

Post WOD time

noreply@blogger.com (Charr) — Tue, 24 Jan 2012 15:26:00 +0000

Wednesday 1-25-12

Warm Up:
50 Double Unders
then
10 Pass Throughs
10 Good Mornings
10 Sit Ups
10 Push Ups
then
4 Spiderman Lunges
Pretzel Stretch

Strength:
Deadlift
2-2-2-2

WOD:
2rds for time:
600m Row
10 Thrusters (115/75)
16 KB Swings (70/53)
400m Row
14 Thrusters
20 KB Swings

Post Deadlift & WOD time

noreply@blogger.com (Charr) — Tue, 24 Jan 2012 01:58:00 +0000

Tuesday 1-24-12

Warm Up:
400m Row
2rds
10 Pass Throughs
10 OH Squat
10 Sit Ups
20 Jumping Jacks
then
4 Spiderman Lunges
Pretzel Stretch

WOD:
6rds for time:
14 Inverted Rows (inside the racks)
21 Scissor Double Unders
14 Toes To Bar (TTB)

Post WOD time

noreply@blogger.com (Charr) — Sun, 22 Jan 2012 23:42:00 +0000

Monday 1-23-12

Warm Up:
400m Row
2rds
10 Pass Throughs
10 Back Extensions
10 Box Jumps
10 Ring Rows
then
4 Spiderman Lunges
Pretzel Stretch

Strength:
Bench Press
2-2-2-2

WOD:
AMRAP in 20 minutes:
12 Sumo Deadlift HighPull (135/75)
2 Clockwise Rotation Hops (in pushup position)
2 Counter Clockwise Rotation Hops (in pushup position)

Post Bench Press & number of rounds