8-1-12

Warm up: 

• run 200m 
• 25 toe touches 
• 30 sec sampson stretec each leg 
• 5 long jumps 
• 3x

Work out:

• 5 rounds
• bear crawls 100 ft 
• long 100 ft 

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7-31-12

Warm up: 

• 25 jumping jacks 
• 5 push ups 
• 3 lunges each leg 
• 3x

Work out:

• 20 sit ups 
• run 400m 
• 20 push up 
• run 400 m 
• 20 lunges 
• run 400
  

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7-30-31

Warm up: 

• run 200 m 
• 30 sec sampson stretch on each leg.
• 5 push ups 
• 10 squats 
• 3 x

Work out:

• 100 jumping jacks
• 75 squats
• 50 push ups 
• 25 burpees
  

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7-29-12

Warm up: 

• run 200 m
• sampson stretch each leg 30 sec 
• 3 lunges each leg 
• 3 vertical jumps 
• 3x

Work out:

• 4 rounds for time 
• 7 lunges each leg 
• 10 vertical jumps 
• 13 v ups
  

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7-28-12

Warm up: 

• run 200 m 
• 5 squats 
• 5 push ups 
• 3x

Work out:

• run 1 mile 
• 100 push ups 
• 200 squats 
• run 1 mile
  

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7-27-12

Warm up: 

• sampson stretch 30 sec on each leg
• 5 push ups 
• 3 lunges each side 
• 3x

Work out:

• 3 rounds 
• 15 push ups 
• 15 lunges on each side 
• 15 v-ups

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7-26-12

Warm up: 

• run 200 m 
• 3 pistols each leg 
• 3 handstand push ups
• 3x

Work out:

• 16-8-4 
• handstand push ups 
• pistols
  

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7-25-12

Warm up: 

• 25 jumping jacks
• 30 sec.  sampson stretch 
• 10 squats 
• 5 push ups 
• 3x

Work out:

• run 200 m 
• 50 suqats
• 3 rounds
  

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7-24-12

Warm up: 

• 25 jumping jacks
• push ups
• 10 squats 
• 3x

Work out:

• 3 rounds 
• run 200 
• 50 squats
  

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7-23-12

Warm up: 

• 200 m run 
• 5 push ups 
• 5 burpees

Work out:

• 1 burpee
• 1 push up 
• 1 burpee 
• 2 push ups 
• 1 burpee 
• 3 push ups 
• and so on till you hit 
• 1 burpee 
• 10 push ups
  

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7-22-12

Warm up: 

• run 200 m 
• 30 sec sampson stretch 
• 5 push ups 
• 10 squats
• 3x 

Work out:

• 100 squats
• rest 3mins
• 100 squats
  

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7-21-12

Warm up: 

• 30 sec sampson stretch 
• run 200 m
• 10 squats 
• 3x

Work out:

• 250 jumping jacks 
• for time
  

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7-20-12

Warm up: 

• run 200 m 
• 30 sec sampson stretch 
• 5 push ups
• 3x

Work out:

• 10 rounds 
• sprint 50 m 
• 10 push ups
  

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7-19-12

Warm up: 

• run 200 m 
• lunges 5 each leg
• 3 handstand push ups 
• 3x

Work out:

• 21-15-9
• lunges on each leg
• handstand push ups 

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7-18-12

Warm up: 

• run 200 m 
• 5 burpees
• 5 push ups 
• 3x

Work out:

• 10,9,8,7,6,5,4,3,2,1,
• burpees 
• sit ups
  

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7-17-12

Warm up: 

• 25 jumping jacks
• 5 push ups 
• 10 squats 
• 3x

Work out:

• 3 rounds 
• 20 squats 
• 20 burpees 
• 20 pushups
  

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7-16-12

Warm up: 

• run 200 m 
• 5 squats 
• 5 push ups 
• 3 x

Work out:

• 8 rounds 
• 30 sec handstand hold on wall if needed 
• 10 squats
  

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7-15-12

Warm up: 

• 25 jumping jacks 
• 30 sampson stretch each leg
• 10 squats 
• 5 push ups 
• 3x

Work out:

• run 1000 m 
• 100 squats 
• 50 push ups
  

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7-14-12

Warm up: 

• run 200 m 
• 5 push ups
• 10 squats 
• 3x

Work out:

• 50,35,15
• leg lifts 
• push ups 
• situps
  

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7-13-12

Warm up: 

• 25 jumping jacks 
• 5 push ups 
• 5 squats 
• 3x

Work out:

• 4 rounds
• 10 vertical jumps 
• 10 push ups 
• 10 sit ups
  

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7-12-12

Warm up: 

• run 200 m 
• 30 sampson stretch each 
• 5 lunges each leg

Work out:

• run 1 mile 
• 30 lunges every 2 mins
  

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7-11-12

Warm up: 

• go to gymnasticswod.com

Work out:

• and pick a exercise and do it for 15 mins
  

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7-10-12

Warm up: 

• run 200 m 
• 3 push ups 
• 5 squats 
• 25 jumping jacks

Work out:

• 20 rounds
• 5 push ups 
• 5 squats 
• 5 situps
  

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7-9-12

Warm up: 

• run for 10 to 15 mins

Work out:

• 10 rounds 
• 100 m sprints
• hold rounds with in 2 to 3 sec 
• of each other
  

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7-8-12

Warm up: 

• 25 jumping jacks
• 5 push ups 
•  squats 5 
• 3 x

Work out:

• 100 push ups 
• for time
  

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7-7-12

Warm up: 

• run 200 m 
• sampson stretch 30 sec on each side 
• 5 burpees
• 3x

Work out:

• 12 rounds 
• 10 burpees
• 10 leg lifts
  

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7-6-12

Warm up: 

• run 200 m
• 5 push ups 
• 5 squats 
• 3x

Work out:

• 10 vertical jumps 
• 10 push ups 
• 10 sit ups
  

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7-5-12

Warm up: 

• run 200 m 
• 30 sec sampson stretch each leg
• 3 handstand push ups 
• 2 pistols each leg

Work out:

• 21-15-9
• handstand push ups 
• pistols
  

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7-4-12

Warm up: 

• Happy 4th of july

Work out:

• Come to crossfit 5150 and get a real work out
  

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7-3-12

Warm up: 

• Go to mobilitywod.com 
• and pick out a mobility exercise to do 
• and do it

Work out:

• and pick out a mobility exercise to do 
•  and do it for 20 mins

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