December 27, 2012

12-28-2012

Warm Up: Dynamic Warm Up

WOD: 3 Rounds for time
50 Squats
40 Sit Ups
30 Lunges 
20 Hand Release Push Ups
10 Burpee Box Jumps

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

December 26, 2012

12-27-2012

Warm Up: PVC Warm Up

Work Capacity: Row 500m For Time

WOD: For Time
*Start at 1 of each and work up to 10*
Dead Lifts (185/135)
Toes 2 Bar
perform 20 Double Unders before each round 40 if you're doing singles

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

December 25, 2012

12-26-2012

Warm Up: MSCFWU

WOD: For Time
Run 400 Meters
10 Burpees
50 Wall Balls(20/14)
30 Burpees
30 Wall Balls
50 Burpees
10 Wall Balls
Run 400 Meters

Group Times: 10AM

December 21, 2012

12-21-2012

Warm Up: MSCFWU

WOD: "12 Days of Christmas"
1 Hand Stand Push Up
2 Box Jumps
3 Thrusters (95/65)
4 Pull Ups
5 Burpees
6 Toes 2 Bar 
7 Wall Balls
8 KB Swings (55/35)
9 Double Unders
10 Over Head Lunges (45/25)
11 Hang Power Cleans (95/65)
12 Snatches (95/65)

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

December 19, 2012

12-20-2012

Warm Up: Dynamic Warm Up
Band Stretches Upper and Lower body

WOD: Active Recovery
3 Rounds
Run 800m
Rest 4 minutes 
Or
3 Rounds
Row 1000 M
Rest 4 Minutes

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

December 18, 2012

12-19-2012

Warm Up: MSCFWU

WOD: 20 Minute AMRAP
200 M Run
5 Burpees
10 Back Squats (95/65)
15 Box Jumps

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

December 17, 2012

12-18-2012

Warm Up: 2 Rounds
10 Jumping Jacks
10 Push Ups
10 Squats
(as a group)
Snatch Drills

Strength: Snatch 1 Rep Max

WOD: 5 Rounds for time
10 Pull Ups
20 KB Swings (55/35)
30 Double Unders (3 to 1 singles)

Group Times: 6,7,8, 9 AM, Noon, 4,5,6 PM
12-18-2012

Warm Up: 2 Rounds
10 Jumping Jacks
10 Push Ups
10 Squats
(as a group)
Snatch Drills

Strength: Snatch 1 Rep Max

WOD: 5 Rounds for time
10 Pull Ups
20 KB Swings (55/35)
30 Double Unders (3 to 1 singles)

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

December 16, 2012

12-17-2012

Warm Up: Row 400 M
(group)
Clean Drills

Strength: Clean and Jerk 1 Rep Max

WOD: Teams of 2
(alternate each round)
12 Minute AMRAP
9 Deadlifts (155/115)
6 Hang Cleans 
3 Split Jerks

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

December 13, 2012

12-14-2013

Warm Up: PVC Warm Up

WOD: For Time
800m Run
50 Double Unders
40 Wall Balls
30 Box Jumps
20 Deadlifts (225/155)
10 Chest 2 Bar Pull Ups

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

December 12, 2012

12-13-2012

We're going to try this. Knowing how to recover is just as important to our program as anything. If this would make your 4th straight day we suggest you come in and take advantage.

Warm Up: Dynamic Stretching
Band Stretches
Couch Stretch: 1 Minute each leg 

WOD: Active Recovery

2 Rounds: 1000m row (easy pace)
Rest 3 Minutes

*you may also take this time to practice skills or work on lifting fundamentals, or make up one of the WODs if you missed any this week*

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

December 11, 2012

12-12-2012

Warm Up: MSCFWU

Work Capasity: Row 500m for time

WOD: 20 Minute AMRAP
Run 200 m
Then complete 3 Rounds of "Cindy"
5 Pull Ups 
10 Push Ups
15 Air Squats

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

December 10, 2012

12-11-2012

Warm Up: Hip and Shoulder Mobility

We are getting close to the new year so we want to get some strength numbers on everybody.

WOD: Crossfit Total
1 Rep Max Back Squat
1 Rep Max Shoulder Press
1 Rep Max Dead Lift
Score Total of all 3 lifts

Make sure you record and keep up with these numbers.

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

December 9, 2012

12-10-2012

Warm Up: Row 400 m,
Clean Drills

Strength: Clean and Jerk
2-2-1-1-1-1 (work up to heavy single)

WOD: 10 Minute AMRAP
5 Burpees
3 Cleans 
2 Jerks
*weight should be 60% of heaviest rep from strength session*

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

December 7, 2012

12-7-2012

Warm Up: Hip/Squat

WOD: 3 Minutes Max Effort Toes 2 Bar
Rest 2 Minutes
For Time
10 Front Squats (155/115)
1 Rope Climb
8 Front Squats 
1 Rope Climb
6 Front Squats
1 Rope Climb
4 Front Squats
1 Rope Climb
2 Front Squats
1 Rope Climb

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

December 5, 2012

12-6-2012

Warm Up: PVC Warm

Skill: Row 500m For Time

WOD: 4 Rounds
8 Minutes to Run 800 m
20 Burpees
Each round will last 8 minutes, you have that time to complete the run and the Burpees and the remaining time to rest. The next round will start as soon as the 8 minutes is up.
The only thing you can scale is the amount of Burpees. No less than 12.
*Score total time of all 4 rounds.

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

December 4, 2012

12-5-2012

Warm Up: MSCFWU 
Barbell Clean Drills

Strength: Power Cleans
3-3-3-3-3 ( make last set heavy)

WOD: 12 Min AMRAP
3 Power Cleans (155/115)
9 Box Jumps (24/20)
15 Double Unders (2 to 1 Singles)

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

December 3, 2012

12-4-2012

Warm Up: Shoulder Mobility
Then Split Jerk Technique 

Strength: Split Jerk (from the rack) 3-3-3-3-3

WOD: 6 Minutes to run 800m
Use remaining time to rest
Then 3 Rounds for time
21 Wall Balls (20/14)
21 Toes to Bar

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

December 2, 2012

12-3-2012

Warm Up: Row 400 m, Snatch Progression

WOD: 5 minutes to establish a heavy 1 RM Snatch
 
Rest 2 Minutes

For Time:
21-15-9
KB Swings (75/55)
Burpees

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