November 29, 2012

11-30-2012

Warm Up: MSCFWU

WOD: 
3 minutes of max effort Toes 2 Bar 

Rest 2 Minutes

Run 400 m
21-15-9
Deadlift (225/155)
Burpees 
Run 400 m

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

November 28, 2012

11-29-2012

Warm Up: Run or Row 400m
(As a Group)
PVC Warm Up
Tabata (8 Rounds:20 Seconds on 10 Seconds off)
Air Squats 
Push Ups

WOD: 10 Rounds
10 Push Press (95/65)
10 KB SDLHP (75/55)
30 Double Unders (2 to 1 singles)

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

November 27, 2012

11-28-2012

Warm Up: Hip/Squat Prep

Strength: 1 rep max Front Squat

WOD: For Total Reps
3 Minutes GHD Sit Ups
3 Minutes Burpee Box Jumps
3 Minutes Calorie Row
Rest 1 Minite
2 Minutes GHD Sit Ups
2 Minutes Burpee Box Jumps
2 Minuted Calorie Row
Rest 1 Minute
1 Minute GHD Sit Ups
1 Minute Burpee Box Jumps
1 Minute Calorie Row

Group Times: 6,7,8,9 AM, 

November 26, 2012

11-27-2012

Warm Up: MSCFWU 

Skill: Row 500 M for time

WOD: 12 Minute AMRAP
Weight (135/95)
9 Dead Lifts
6 Hang Cleans
3 Jerks

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

November 25, 2012

11-26-2012

Warm Up: Row 400m,
5 Rounds 3 Position Snatch

Strength: Squat Snatch Heavy Single (15 minute cap)

WOD: "Helen"
3 Rounds
Run 400 M
21 KB Swings (55/35)
12 Pull Ups

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

November 20, 2012

11-21-2012

Warm Up: PVC Warm Up

WOD: Teams of 2 (alternate work and rest)
1600 M Run
100 Burpees
1600 M Run

Group Times: 10 AM ONLY!

November 19, 2012

Thanksgiving hours:
Wednesday - 10 AM only
Thursday - Closed
Friday- 10 AM only
Saturday - 10 AM
11-20-2012

Warm Up: MSCFWU 

WOD: 6 Rounds For Time
30 Double Unders (2 to 1 singles)
15 Box Jumps (24/20)
10 Pull Ups

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

November 18, 2012

11-19-2012

Warm Up: 400 M Row 
5 rounds, 3 Position Clean

Strength: 15 Minutes to establish a heavy squat clean max

WOD: 12 Minute AMRAP
100 M Run 
10 Thrusters (95/65)
10 Sit Ups

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

November 15, 2012

11-16-2012

Warm Up: MSCFWU

WOD: 8 Minute AMRAP
10 Push Press (95/65)
10 Toes 2 Bar
Rest 4 Minute
8 Minute AMRAP
4 Turkish Get Ups (55/35)
10 Sit Ups
20 Double Unders (40 singles)

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

November 14, 2012

11-15-2012

Warm Up: Hip Prep

Strength: Front Squat (3-3-3-3-3) heavier than last week

WOD: 1 Over Head Squat (115/65)
10 GHD Sit Ups
2 OHS
9 GHD Sit Ups
3 OHS 
8 GHD Sit Ups
4 OHS 
7 GHD Sit Ups
5 OHS 
6 GHD Sit Ups
6 OHS
5 GHD Sit Ups
7 OHS
4 GHD Sit Ups
8 OHS
3 GHD Sit Ups
9 OHS
2 GHD Sit Ups
10 OHS 
1 GHD Sit Up

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

November 13, 2012

10-14-2012

Warm Up: Group Stretch, 3 Position Snatch

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

WOD: Teams of 2
20 Minute AMRAP 

Partner 1: Performs as many rounded as possible of 
10 KB Swings 
10 Box Jumps

Partner 2: Runs 200 Meters with a Medball (20/14)

When Partner 2 returns from the run they will switch off 

Team with the most rounds of KB Swings and Box Jumps Wins

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

November 12, 2012

11-13-2012

Warm Up: PVC Warm Up
Row 500 Meters for time

WOD: 5 Rounds
10 Deadlifts (135/95)
15 Wall Balls (20/14)
20 Push Ups
30 Dbl Unders

After the fifth round:
Finish with 40 Burpees

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

November 11, 2012

11-12-2012

Warm Up: Row 400m, 
5 Rounds 3 Position Clean

Strength: Squat Cleans (3-3-3-3-3) Full Cleans From the floor

WOD: 5 Handstand Pushups
             5 Pull ups
             Run 200 M
             10 HP
             10 PU
             Run 400 M
             15 HP
             15 PU
             Run 600 M
             20 HP
             20 PU
             Run 800 M

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

November 8, 2012

11-9-2012

Warm Up: MSCFWU

Skill: KB Hang Snatches

WOD: 6 Minutes to Row 1000m
Rest 1 Minute
4 Rounds
50 Double Unders (3 to 1)
30 KB Hang Snatches(55/35)
15 Ring Dips

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

November 7, 2012

11-7-2012

Warm Up: Hip/Squat Prep

Strength: Front Squat
(3-3-3-3-3)

WOD: 5 Rounds
10 Thrusters (95/65)
400 Meter Run
Rest 3 Minutes
*Record Total Work Time*

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

November 6, 2012

7-11-2012

Warm Up: PVC Warm Up
3 Position Snatch, 5 rounds

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

WOD: 7 Minute AMRAP
7 Knees 2 Elbows
7 Burpees

Rest 3 Minutes

7 Minute AMRAP
7 Snatches (95/65)
7 Box Jumps

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

November 5, 2012

11-6-2012

Warm Up: Mastering Fundamental Movements

Skill: 10 Minutes of Double Under work (if you have your double unders practice stringing them together)

WOD: 10 Rounds
5 Chest 2 Bar Pull Ups
10 Hand Release Push ups
15 Sit Ups
20 Double Unders (60 Singles)

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

November 4, 2012

11-5-2012

Warm Up: Row 400 Meters
3 Position Clean
Low Hang Squat Clean (just below the knee)
3-3-3-3-3

WOD: 5 Rounds 
10 Squat Cleans (135/95)
15 Burpees 
25 KB Swings (55/35)

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

November 1, 2012

11-2-2012

Warm Up: MSCFWU
500 Meter Row for Time

WOD: 15 Minute ARMAP
15 Air Squats
12 KB Swings (2/1.5)
9 Box Jumps (24/20)

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