October 31, 2012

11-1-2012

Warm Up: Squat/Hip Prep

Strength: Front Squat (5-5-5-5-5) heavier than last week

WOD: For Time
30 Toes 2 Bar
20 Thrusters (95/65)
Run 800 Meters
20 Thrusters (95/65)
30 Toes 2 Bar

Group Times: 6,7,8,9 AM, Noon, 4,5,6 PM

October 30, 2012

10-31-2012

Remember to wear your costume for our special Halloween Team WOD! 

Teams of 2:
8 Minutes Calorie Row (switch every 10 Calories)
Rest 2 Minutes

6 Minutes of Wall Balls (switch every 10)
Rest 1 Minute

4 minutes of Burpee's (switch every 5)

Score total reps.

Group Times: 6,7,8 AM, Noon, 4,5,6 PM

October 29, 2012

10-30-2012

Warm Up: Group Stretch, 
3 rounds: 3 Position Snatch with a bar

Strength: Squat Snatch (3-3-3--3-3)

WOD: For Time
3 Rounds
Run 400 Meters
10 Snatches (95/65)
15 Pull Ups

Group Times: 6,7,8 AM, Noon, 4,5,6 PM

October 28, 2012

10-29-2012

Warm Up: Row 400 meters
Front rack stretches

Strength: Squat Cleans (3-3-3-3-3)

WOD: 10 Minute AMRAP
1 Clean (135/95)
1 Bar Facing Burpee
2 Cleans
2 Bar Facing Burpees
3 Cleans 
3 Bar Facing Burpee
(Increase by 1 rep of each movement until time expires)

Group Times: 6,7,8,9 AM, Noon, 4,5,6 PM

October 25, 2012

10-26-2012

Warm Up: PVC Warm Up
Mastering Fundamental Movements

WOD: For Time
21 Push ups
21 Sumo Dead Lift High Pulls (2/1.5)
100 ft. Walking Lunge
18 Push ups
18 SDLHP
100 ft. Walking Lunge
15 Push ups
15 SDLHP
100 ft. Walking Lunge
12 Push ups
12 SDLHP
100 ft. Walking Lunge
9 Push Ups
9 SDLHP
100 ft. Walking Lunge
6 Push Ups
6 SDLHP
100 ft. Walking Lunge
3 Push ups
3 SDLHP

Group Times: 6,7,8,9 AM, Noon, 4,5,6 PM

October 24, 2012

10-25-2012

Warm Up: MSCFWU

WOD: 5 Rounds for Time
400 M Run
50 Double Unders
30 Sit Ups
20 Push Press (95/65)

Group Times: 6,7,8,9 AM, Noon, 4,5,6 PM

October 23, 2012

10-24-2012

Warm Up: PVC Warm Up

Strength: Front Squat (5-5-5-5)

WOD: 21-18-15-12-9-6-3
Wall Balls(20/14)
Pull Ups

Group Times: 6,7,8 AM, Noon, 4,5,6 PM
*no 9am class tomorrow*

October 22, 2012

10-23-2012

Warm Up: Burgener Warm Up

Strength: High Hang Squat Snatch
3-3-3-3-3

WOD: 12 Minute AMRAP
25 KB Swings (55/35)
25 Burpees

Group Times: 6,7,8,9 AM, Noon, 4,5,6 PM

October 21, 2012

10-22-2012

Warm Up: PVC Warm Up,
 Mastering Fundamental Movements

WOD: For Time
Run 200 meters 
6 Cleans (135/95)
6 Box Jumps
Run 400 Meters
12 Cleans 
12 Box Jumps
Run 800 Meters
12 Cleans 
12 Box Jumps
Run 400 Meters
6 Cleans 
6 Box Jumps
Run 200 Meters

Group Times: 6,7,8,9 AM, Noon, 4,5,6 PM

October 18, 2012

10-19-2012

Warm Up: PVC Warm Up

WOD 5 Minute AMRAP
Calorie Row
Rest 2 Minutes

5 Minute AMRAP
10 Hand Release Push Ups 
20 Squats
Rest 2 minutes 

5 Minute AMRAP
Rope Climb

Group Times: 6,7,8,9 AM, Noon, 4,5,6 PM

October 17, 2012

10-18-2012
Warm Up: MSCFWU

WOD:
For time:
50 Box jump (24/20)
50 Jumping pull-ups
50 Kettlebell swings (35/25)
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, (45/25)
50 Back extensions
50 Wall ball shots, (20/14)
50 Burpees
50 Double unders
Group Times: 6,7,8,9 AM, Noon,4,5,6PM

October 16, 2012

10-17-2012

Warm Up: Hip/Squat Prep

Strength: 1 Rep Back Squat Max

WOD: 21 - 15 - 9
Weighted Sit Ups (25/10)
KB Swings (55/35)
Thrusters (95/65)

Group Times: 6,7,8,9 AM, Noon, 4,5,6 PM

October 15, 2012

10-15-2012

Warm Up: Snatch Progression

Strength: 15 Minutes to establish a single rep snatch max

WOD: 5 Rounds
Run 400 Meters
200 Meter med ball run (20/14)

Group Times: 6,7,8,9 AM, Noon, 4,5,6 PM

October 14, 2012

10-15-2012

Warm Up: Clean Progression

Strengh: 15 Minutes to establish 1 rep clean max.

WOD: 12 Minute AMRAP
20 Double Unders
5 Burpees
3 Clean and Jerks (155/105)

Group Times: 6,7,8,9 AM, Noon, 4,5,6 PM

October 11, 2012

10-12-12

Warm Up: MSCFWU

WOD: 4 Rounds

Run 400 Meters
10 Chest 2 Bar Pull Ups
20 KB Swings (55/35)
30 Sit Ups

Group Times: 6,7,8,9 AM, Noon, 4,5,6 PM

October 10, 2012

10-11-2012

WARM UP: Squat/Hip Prep

STRENGTH: Back Squat 5-5-5-5-5 (40%-50%-55%-60%-60%)

WOD: Row 1000 meters (6 minute time cap)
After the time cap Rest 1 minute.

Then perform for time:
5 Rounds
12 Box Jumps
9 Deadlifts (135/95)
6 Hang Cleans (135/95)

Score total time of both workouts

Group Times: 6,7,8,9 AM, Noon, 4,5,6 PM

October 8, 2012

10-9-2012

Warm Up: Snatch Progression

Strength: Snatch (3-3-3-3-3-3)

%: 65,65,65,75,75,75

WOD: For Time
15 Thrusters (115/85)
Run 600 M
20 Thrusters (95/65)
Run 400 M
30 Thrusters (65/45)
Run 200 M

Group Times: 6,7,8,9 AM, Noon, 4,5,6 PM

October 7, 2012

10-8-2012

Warm Up: Clean Progression

Strength: Clean (3-3-3-3-3-3)
%: 65-65-70-70-75-75
*focus on technique and speed*

WOD: 20 Minute AMRAP
5 Hand Stand Push Ups
10 Toes 2 Bar
15 Squats

Group Times: 6,7,8,9 AM, Noon, 4,5,6 PM

October 4, 2012

10-5-2012

Warm Up: MSCFWU

WOD: 200 M Run
10 Bar Facing Burpees
20 Push Press (95/65)
30 Box Jumps (24/14)
40 Weighted Sit Ups (25/10)
50 Front Squats (95/65)
200 M Run

Group Times: 6,7,8,9 AM, Noon, 4,5,6 PM
10-5-2012

Warm Up: MSCFWU

WOD: 200 M Run
10 Bar Facing Burpees
20 Push Press (95/65)
30 Box Jumps (24/14)
40 Weighted Sit Ups (25/10)
50 Front Squats (95/65)
200 M Run

Group Times: 6,7,8,9 AM, Noon, 4,5,6 PM
10-5-2012

Warm Up: MSCFWU

WOD: 200 M Run
10 Bar Facing Burpees
20 Push Press (95/65)
30 Box Jumps (24/14)
40 Weighted Sit Ups (25/10)
50 Front Squats (95/65)
200 M Run

Group Times: 6,7,8,9 AM, Noon, 4,5,6 PM

October 3, 2012

‎10-3-2012

Warm Up: Squat/Hip Prep

Strength: Back Squat 

5-5-3-5-3-1, %(40-50-60-75-85-95)

WOD: For Time
40 Wall Balls(20/14)
40 KB Sumo Dead Lift High Pulls(2/1.5)
30 Wall Balls
30 KB SDLHP
20 Wall Balls
20 KB SDLHP
10 Wall Balls
10 KB SDLHP

Group Times: 6,7,8,9 AM, Noon, 4,5,6 PM

October 2, 2012

10-2-2012

Warm Up: Dynamic Warm Up

Strength: Squats have been moved back to Thursday this week

WOD: 300 yd Shuttle Test
You will perform 8, 300yd Shuttles. that's 50 yards down and back 3 times. Before the WOD starts you will pick a Group to run with. Pick your group based on your running ability. Strong runners will want to go with the first group. The higher the group, the shorter your time will be to complete the run, but the lower groups will also have shorter rest times.
 

Group 1: 60 seconds to finish / 3:00 minutes to rest
Group 2: 65 Seconds to finish/ 2:55 minutes to rest
Group 3: 70 Seconds to finish/  2:50 Minutes to rest
 

You will choose your group then your goal will be to finish 8 out of 8 shuttles in the required times.

Group Times: 6,7,8,9 AM, 4,5,6 PM

October 1, 2012

10-2-2012

Warm Up: Snatch Progression

Strength: Snatch 2 Reps EMOM @ 90% for 5 minutes, then 1 Rep every 30 seconds @ 95% for 5 Minutes

WOD: 15 Minutes AMRAP (score total reps of push ups and pull ups)
20 Double Unders
3 Push Ups
3 Pull Ups
20 Double Unders
6 Push Ups
6 Pull Ups
20 Double Unders
9 Push Ups
9 Pull Ups
.........(increase by 3 pull ups and push ups each round until time is up)

Group Times: 6,7,8,9 AM, Noon, 4,5,6 PM