Thursday's WOD

***Gym Closed Today***

Warm-up

40 Squats

15 Push-ups

Shoulder prep

Stretch…

WOD

10 Rounds of:

30 sec. Handstands

30 sec. Isometric squat (hold squat position)

Recovery:

Stretch

Use foam roller or tennis ball, roll out tight spots

Wednesday's WOD

***Gym Closed Today***

Warm-up

Run 800m

Shoulder prep

15 Push-ups

30 Squats

Stretch…

WOD

As many rounds as possible in 12 minutes of:

10 Push-ups

15 Sit-ups

20m Walking lunge

Recovery

Stretch

Use foam roller or tennis ball, roll out tight spots

Tuesday's WOD

***Gym Closed Today***

Warm-up

Run 800m

20 Lunges

15 Push-ups

20 Sit-ups

Stretch…

WOD

Five rounds for time of:

100 Squats

20 Lunges

35 Push-ups

Recovery

Stretch

Use foam roller or tennis ball, roll out tight spots

Monday's WOD

***Gym Closed Today***

Warm-up

25 Jumping jacks

7 min. easy jog

Stretch legs; focus on hamstrings

Stretch…

WOD

Run 10K

Recovery

Walk 4 minutes then stretch

Sunday's WOD

Warm-up

Tabata Row:

1^st 3 rounds easy

2^nd 3 rounds medium

Last 2 rounds –burn—

10 Pull-ups

Shoulder prep

10 Pull-ups

20 DB Push press

Stretching and discussing class for the day

Strength/Skill

Back Squat 3x5

Power clean 3x5

WOD

For time:

70 Burpees


60 Sit-ups 


50 Kettlebell swings

40 Pull-ups


30 Handstand push-ups

Recovery

Short yoga sequence

Spring Break Schedule

Spring Break Schedule

Saturday 3/26: Normal schedule
Sunday 3/27: 8 am
Monday 3/28: Closed
Tuesday 3/29: Closed
Wednesday 3/30: Closed
Thursday 3/31: Closed
Friday 4/1: Closed
Saturday 4/2: Closed
Sunday 4/3: 1:30 pm
Monday: Resume normal schedule

Saturday's WOD

Warm-up

Row 350 Easy, 250 Medium, 150 hard

5 Pull-ups x3

5 Thrusters x3

Stretching and discussing class for the day

Strength/Skill [8 and 9 Strength]

Turkish get-up practice

Back Squat 3x5

Shoulder Press 3x5

Power clean 3x5

WOD

Five rounds for time of:

10 Burpees

5 DB Thrusters

2 DB Turkish get-ups

3 Weighted pull-ups (1 DB)

Recovery:

Short yoga sequence

Thursday's WOD

Warm-up

Fish game

Stretch lower back

Sitting folds

Back prep

Stretching and discussing class for the day

Strength/Skill [5:30 Strength]

Back squat 3 x 5

Bench Press 3x5

[Deadlifts 1 x 5] (Sumo)

WOD

For time:

10 Front squats

1 Rope climb

9 Front squats

1 Rope climb…

The pattern repeats to 1 Front squat and 1 Rope climb

Recovery

Short yoga sequence

Wednesday's WOD

Warm-up

15 Jumping Jacks

15 Ball slams

10 Ring rows

10 Jumping pull-ups

10 Pull-ups

20 Thrusters

Shoulder prep

Stretching and discussing class for the day

Strength/Skill [5:30 Strength]

[Back Squat 3x5]

Shoulder Press 3x5

Power clean 3x5

WOD

Four rounds for time of:


10 L-pull-ups (Ring Rows)

15 Push-ups


15 Chest to bar Pull-ups
(Pull-ups)

15 Push-ups


20 Pull-ups (Jumping pull-ups)

15 Push-ups

Recovery

Short yoga sequence

Tuesday's WOD

Jump rope 2 minutes

20 Squats

Squat prep

20 PVC Overhead squats

15 DB Push press

30 Sit-ups

Stretching and discussing class for the day

Strength/Skill [5:30 Strength]

[Overhead squat 1-1-1-1-1 reps]

Front squat 1-1-1-1-1 reps


Back squat 1-1-1-1-1 reps

WOD

10-9-8-7-6-5-4-3-2-1 and back to 10 rep rounds of:

Sit-ups

Push-ups

Monday's WOD

Warm-up

2 min. Jump rope

10 Medball cleans and press

10 DB Push press

20 PVC Power snatch

Stretching and discussing class for the day

Strength/Skill [5:30 Strength]

Back Squat 3x5

[Behind the neck Jerk 1-1-1-1-1-1 -1]

Power clean 3x5

WOD

Complete as many rounds and reps as possible in 10 minutes of:

30 Double-unders


15 Power snatches

Recovery

Short yoga sequence

Saturday's WOD

Warm-up

400m Run

20 Squats

20 Push-ups

10 Ring rows

10 Pull-ups

Shoulder prep

Stretching and discussing class for the day

Strength/Skill [8 and 9 Strength]

Muscle-up progressions then…

Back Squat 3x5

Bench Press 3x5

[Deadlift 1x5]

WOD

Four rounds for time of:


7 Muscle-ups


15 Deadlifts

Walking Lunge, 30 steps

Recovery:

Short yoga sequence

Thursday's WOD

Warm-up

Row for 5 minutes

Stretch lower back

Sitting folds

Back prep

Stretching and discussing class for the day

Strength/Skill [5:30 Strength]

[Front Squat 3x5] (Sumo Deadlifts)

Shoulder Press 3x5

Power Clean 3x5

WOD

For time:

Run 1 mile


100 Sit-ups


100 Back extensions


Run 1 mile

Mix and match back extensions and sit-ups as needed.

Recovery

Short yoga sequence

Wednesday's WOD

Warm-up

Row 500m

20 KBS

20 Sit-ups

20 Supermen

High kicks, large steps

Shoulder prep

After strength: Sprint prep

Stretching and discussing class for the day

Strength/Skill [5:30 Strength]

Back Squat 3x5

[Bench Press 3x5]

Deadlift 1x5

WOD

“Death by 10m”

Recovery

Short yoga sequence

Tuesday's WOD

Warm-up

Fish Game Row

10 Ring rows

10 Jumping pull-ups

10 Pull-ups

Shoulder prep

20 KBS (hard “pop” up)

Stretching and discussing class for the day

Strength/Skill [5:30 Strength]

Back Squat 3x5

Shoulder Press 3x5

[Power Clean 3x5]

WOD

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

Recovery

Eagle pose

Shoulder mobility and lat pulling

Monday's WOD

Warm-up

Run one lap

10 Squat jumps w/medball

10 Squat jumps

10 Squats

10 Ring rows

10 Jumping pull-ups

20 Back ext.

Stretching and discussing class for the day

Strength/Skill [5:30 Strength]

Back Squat 3x5

Bench Press 3x5

[Deadlift 1x5]

WOD

Seven rounds for time of:

10 Wallball shots

10 Pull-ups

Recovery

Short yoga sequence

Saturday's WOD

Warm-up

400m Run

20 Squats

Practice Wallball shots

Practice Shoulder Press w/PVC

Stretching and discussing class for the day

Strength/Skill [8 and 9 Strength]

Back Squat 3x5

[Shoulder Press 3-3-3-3-3-3-3]

Power Clean 3x5

WOD

Complete as many rounds in 20 minutes as you can of:

400m
Run

40 Wallball shots, 20#

Post rounds and fractions of rounds completed to comments.

Recovery:

Knee-helpers

Shoulder mobility

CrossFit Games!

Always Forward CrossFit is proud to announce that we are now an official registered affiliate for the 2011 CrossFit Games!

We will have more information coming soon on how you can participate in the Games...  If you are interested, please contact Craig at craig@alwaysforwardcrossfit

Thursday's WOD

Warm-up

Row 500m

20 Ring rows

20 Push-ups

20 Squats

Shoulder prep

Stretching and discussing class for the day

Strength/Skill [5:30 Strength]

Back Squat 3x5

[Bench Press 3x5]

Deadlift 1x5

WOD

21-15-9 reps of:

Deadlift
@ 225#

Overhead squat @ 135#

Recovery

Knee-helpers

Shoulder mobility

6:30 pm Class is Cancelled Today

The 6:30 class is canceled today so that we may attend the Ash Wednesday Mass.  Thanks for understanding!  The 5:30 class will be held as scheduled.

Wednesday's WOD

Warm-up

400m Run

Shoulder prep

Practice squat snatch

Stretching and discussing class for the day

Strength/Skill [5:30 Strength]

Back Squat 3x5

Shoulder Press 3x5

[Squat snatch 3x5]

WOD

Three rounds for time of:

400m Run


15 Squat snatch @ 75#


9 Handstand push-ups

Recovery

Knee-helpers

Shoulder mobility