PirateWOD 11.13.12

Quarter 1- Warm Up
Row
Squat To Stand
Mini Band
Plank
Big Three

Quarter 2 - Skills
Pistols
Split Squat Jumps
HSPU
GHR
1/2 Get Ups

Quarter 3 - Strength 5 x 5
Bench
Power Snatch
Deadlift

Quarter 4 - MetCon
5 rounds:
10 box jump overs
10 pull ups
20 double unders
*Rest 1 minute between rounds

PirateWOD 11.16.12

Quarter 1
Row
Squat To Stand
Mini Band
Plank
Big Three

Quarter 2
Rope Climb

Quarter 3
Pull Ups
Clean & Jerk
Step Ups

Quarter 4
12-9-6:
Power snatch (95/65)
Ring dips

PirateWOD 11.15.12

Quarter 1 - Warm Up
Row
Squat To Stand
Mini Band
Plank
Big Three

Quarter 2 - Skills
HSPU

Quarter 3 - Strength
DB Rows
Squat Snatch
SDHP

Quarter 4 - MetCon
For time:
Row 2k
20 burpees

PirateWOD 11.14.12

Quarter 1
Row
Squat To Stand
Mini Band
Plank
Big Three

Quarter 2
Rope Climb

Quarter 3
Jerks
Clean High Pulls
Front Squats

Quarter 4
5 min AMRAP:
3 deadlifts (185/135)
5 T2B
7 air squats

PirateWOD 11.12.12

Quarter 1- Warm Up
Row
Squat To Stand
Mini Band
Plank
Big Three

Quarter 2 - Skills
Ring Dips
Box Jumps
Rope Climb
RFESS
GHD Sit Ups

Quarter 3 - Strength 5 x 5
Press
Squat Cleans
Lunges

Quarter 4 - MetCon
For Time
30 squat clean and jerks (95/65)

PirateWOD 11.9.12

Quarter 1 - Warm Up
Row
Squat to Stand
Mini Band
SLL
Big 3

Quarter 2 - Skills
3 Rounds
OHS
3 hurdle drill
Wall climbs
Box/Ring dip
GHD sit up

Quarter 3 - Strength
Pirate Rows
Jerk
Pistols

Quarter 4 - MetCon
Girl
"Linda" 10.9.8.7.6.5.4.3.2.1
Bench
Deadlift
Clean

PirateWod

Quarter 1 - Warm Up
Row 500m
Squat to Stand
Mini Band
SLL
Big 3

Quarter 2 - Skill Training
3 Rounds
Tempo push ups
Broad jumps
Forward rolls
KB press
L sit

Quarter 3 - Strength 5x5
Axle bar row
PWR Clean
F.Squat

Quarter 4 - MetCon
Girl+
5 rounds
5 push press
1 round of Cindy

Pirate Box Battle Sat Nov 10th

We are hosting our first in house event.  We would like to invite you and your friends to come and join us for a chance to WOD together. The event is free and athletes must sign a waiver (under 18 must be signed by an adult). 

What - Box Battle  

When - Saturday November 10th at  

Time - 10:00 - 1:00 AM 

Where - 5 Columbia, Aliso Viejo, CA

 Box - www.RuinationCrossFit.com  

Please send us an email if you would like to join us. 

Jaycock@me.com

PirateWOD 11.5.12

Monday 11/5
WARMUP
5 rounds:
A. 5 pull ups
B. 10 push ups
C. 15 air squats

Then...
3 rounds:
A. 5-10 T2B
B. Handstand walk (max distance)
C. 2 reps each leg -Lunge/elbow to ankle/arm reach for T spine mobility

STRENGTH
1. Back squat - 5x5

a. Bench press - 5x5
b. Turkish Get Up - 5 sets of 1 left/1 right.

WOD
4x 500 m row, rest 1 minute between each interval.

*Select "new workout" on rower, then "intervals distance" to create 500 m repeats with 1 minute rest.

PirateWOD 11.2.12

Friday 11/2

Warm Up
EMOTM for 8 min:
*Even - shuttle run
*Odd - 5 push ups, 5 air squats

Skill/Strength
- Snatch: 5x3
- DB Rows: 3x10
- Pistols: 3x10

WOD
15 Manmakers (25/15#)
Run 200 m
10 Manmakers
Run 200 m
5 Manmakers
Run 200 m

PirateWOD 11.1.12

Thursday 11/1

Warmup:
- Pillar series
- Movement Prep
- Double unders (3 minutes to try for a new PR)

Skill/Strength:
Front Squat - 5x5
HSPU - 5x5

WOD:
500 m row
30 deadlifts (155/95)
500 m row