Tuesday 9/4/12 WOD

Knees to Elbow 20 reps
Double Unders  20 reps

AMRAP in 12 minutes

Monday 9/3/12 WOD

***Mushin Closed for Labor Day. Happy Holiday***

If you want to work hard on labor day, here's a workout

Shuttle Sprints

Warm up properly

set 2 marks 30 meters apart

Sprint back and forth for a total of 5 touches or 150 meters

Rest 2 minutes

Repeat 4 more times

Sunday 9/2/12 WOD

Rest

Saturday 9/1/12 WOD

***Mushin Closed For Labor Day Weekend***

100 Pull-Ups
200 Push-Ups
300 Squats

Friday 8/31/12 WOD

***No Cross-Fit Classes at Mushin Today***

Run 5K (3.12 miles)

Thursday 8/30/12 WOD

Air Squat 30 seconds
Rest 30 seconds
Rowing 30 seconds
Rest 30 seconds
Box Jump 30 seconds
Rest 30 seconds

4X

Wednesday 8/29/12 WOD

HSPU 10 reps or Push-Ups 40 reps
Double Unders 20 reps or High Knees 80 reps

AMRAP in 12 minutes

Tuesday 8/28/12 WOD

Station 1

High Pull   15 reps

Rest           partner's set

4X

Station 2

Push Press 15 reps

Rest           partner's set

4X

Station 3

Front Squat 15 reps

Rest             partner's set

4X

Station 4

Hip Extension 15 reps

Rest                 partner's set

4X

Monday 8/27/12 WOD

2 heats (4 people per heat)

Running 200 meters
Pull-Up 10 reps
Push Up 20 reps
KB Swing 30 reps
Rest only if somebody is on the treadmill once you finish

3X

Sunday 8/26/12 WOD

Rest

Saturday 8/25/12 WOD

Air Squat

Alternate Step Ups

Sit Ups

Knees to Elbows

Ropes

Rowing

Rest 

Rest

45 seconds each station

15 seconds rest in between

3X

Friday 8/24/12 WOD

Pushing

Pick One

Military Press

Push Up

Dip

Max Reps in 15 minutes

Thursday 8/23/12 WOD

Station 1
Running 30 seconds on 2 minutes off
4X

Station 2
Biking 30 seconds on 2 minutes off
4X

Wednesday 8/22/12 WOD

Pulling

Pick One

Rope Climb

Pull-Ups

Horizontal Pull-Ups

Max reps in 15 minutes

Tuesday 8/21/12 WOD

Intervals

Rowing 30 seconds on/ 2 minutes off

6X

Monday 8/20/12 WOD

Ropes
Dips
Pull-Ups
Jump Squats
Rest

30 seconds each station
6X

Sunday 8/19/12 WOD

Rest

Saturday 8/18/12 WOD

Heavy Rope 30 seconds
Rest              30 seconds
Burpee          30 seconds
Rest              30 seconds

6 rounds

Friday 8/17/12 WOD

Pull-Up 10 reps

Push-Up 20 reps

Sit Up     30 reps

Squat      40 reps

Row       500 meters

Rest

2 rounds

Complete each round as quickly as possible. Time cap per round is 4 minutes. If everyone moves quick or the group is small, do a 3rd round.

Thursday 8/16/12 WOD

High Pulls 30 seconds
Rest           30 seconds
Dips           30 seconds
Rest           30 seconds

6 rounds

Wednesday 8/15/12 WOD

**Bring Clean Shoes if you don't want to run and jump barefoot**

Heats of 4 people

Run .25 miles
Box Jump 18" 30 reps

4X

Tuesday 8/14/12 WOD

Cindy

Pull-Ups 5
Push-Ups 10
Squats     15

AMRAP in 20 minutes

Monday 8/13/12 WOD

KB Long Cycle

Practice 10 minutes

1 minute on/ 1 minute off

6 rounds

Sunday 8/12/12 WOD

Rest

Saturday 8/11/12 WOD

Vertical Jump 5 reps
Rest
Med Ball Chest Pass 5 reps
Rest
Long Jump
Rest
Med Ball Slam 5 reps
Rest
Box Jump 5 reps
Rest

4X

Heavy Rope 30 seconds on/90 seconds off

4X

Friday 8/10/12 WOD

KB Snatch

8 reps right/ 8 reps left

AMRAP in 12 minutes

Thursday 8/9/12 WOD

Hindu Push Up
Hindu Squat
Back Bend
Navasana

1 minute each station

4 rounds

Wednesday 8/8/12 WOD

Rowing 30 seconds
Rest 60 seconds
DB Push Press 30 seconds
Rest 60 seconds

5 rounds

Tuesday 8/7/12 WOD

KB Swing 20 reps
KB Get Up Right 5 reps
KB Swing 20 reps
KB Get Up Left 5 reps

Max Rounds in 12 minutes

Monday 8/6/12 WOD

Med Ball Clean
Pull-Up
Dip
Butterfly Sit-Up

45 seconds on/15 seconds off
4 rounds