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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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, 

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

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

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!

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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*

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

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

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

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

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

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

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

‎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

‎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

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

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

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

‎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

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

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

10-1-2012

Warm Up: Clean Progression

Strength: Power Clean x 2 EMOM @ @ 90% for 5 minutes. Then 1 every 30 sec @ 95% for 5 minutes

WOD: For Time
600 M Run
5 Burpees
400 Meter Run

10 Burpees
200 Meter Run
15 Burpees
100 Meter Run
20 Burpees
200 Meter Run
15 Burpees
400 Meter Run
10 Burpees
600 Meter Run
5 Burpees

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

Warm Up: PVC WARM UP

WOD: 150 Burpees for time
(stop every minute and do 5 sit up)

9-26-2012

WARM UP: MSCFWU

WOD: 6 Rounds
Run or Row 400 Meters (alternate, complete 3 of each)
50 Double Unders (150 Singles)
15 Box Jumps

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

9-25-2012

Warm Up: Dynamic Warm Up

WOD: 6 Rounds
10 Toes 2 Bar
10 Hip Extensions
10 Down Ups
10 Alternating Box Jumps

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

9-24-2012

Warm Up: Clean Progression

Strength: Every minute on the minute for 10 Minutes
2 Cleans 85

WOD: 7 Rounds
7 Pull Ups
7 Toes through rings
7 GHD Sit Ups
7 Hang Cleans (95/65)
7 Push Press
7 Back Squats
7 Bar Faceing Burpees

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

9-22-2012

WOD: Teams of 2 (alternate work and rest)
150 Push Ups
150 Squats

then
4 x 400 meter medball run (20/14)
then
150 Wall Ball Shots (20/14)
then
Row 2000 Meters ( switch out every 500)

Group Times: 10AM

9-21-2012

Warm Up: Burgener Warm Up

Strength: Hang Squat Snatch Practice

WOD: "Isabel"
30 Snatches (135/95)

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

9-21-2012

Warm Up: MSCFWU

WOD: For total work time
Run 800m
Rest 2 Minutes
3 Rounds
15 KB Swings (55/35)
15 Burpees

Rest 1 Minute
Row 500m (sub 400m run if there is not enough rowers)

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

9-21-2012

Warm Up: MSCFWU

WOD: For total work time
Run 800m
Rest 2 Minutes
3 Rounds
15 KB Swings (55/35)
15 Burpees

Rest 1 Minute
Row 500m (sub 400m run if there is not enough rowers)

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

9-13-2012

Warm Up: Squat/Hip Prep

Strength: Back Squat
A: 2 x 20 @ 60%
B: 5-5-3-5-5-5+ (40%-50%-60%-65%-75%-85%)

WOD: 3 Rounds For Time
400 Meter Run
20 KB Goblet Lunges (55/35)
10 Jerks (135/95)

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

9-18-2012

Warm Up: Snatch Progression

Strength: Snatch, 2-2-1-1-1-1-1 (70%-80%-90%-95%-100%-100% or better on the last 2)

WOD: For Times
40 Sit Ups
 then
21-15-9
Wall Balls (20/14)
Pull Ups
 then
40 Sit Ups

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

9-17-2012

Warm Up: Clean Progression

Strength: Clean: 2-2-1-1-1-1-1 (70%-80%-85%-90%-95%-last 2 sets @ 100% or better)

WOD: 4 Rounds
3 Minute AMRAP
15 Double Unders (2 to 1 Singles)
10 Burpees
5 Thrusters (115/75)
Rest 1 minute
*Score total rounds, start each new AMRAP where you left off from the previous round*

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

9-14-2012

Warm Up: PVC Warm Up

Strength: Over Head Squats (3-3-3-3-3)

WOD: For Time
Front Squats (135/95) and Toes 2 Bar
1 FS
10 T2B
2 FS
9 T2B
3 FS
8 T2B
4 FS
7 T2B
5 FS
6 T2B
6 FS
5 T2B
7 FS
4 T2B
8 FS
3 T2B
9 FS
2 T2B
10 FS
1 T2B

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

9-12-2012

Warm Up: Hip/Squat Prep

Strength: Back Squat:
5-5-5-5 (40%-50%-60%-60%)

WOD: 15 Minute AMRAP
200m Run
20 Barbell Thrusters (45/25)
10 Burpee Box Jumps

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

9-11-2012

Warm Up: Snatch Progression

Strength: Snatch (2-2-2-2-2) 90%-90%-90%-95%-95%

WOD: For Reps
3 Minute Calorie Row
3 Minute Rope Climb
3 Minute Hand Stand Push Ups
2 Minute Calorie Row
2 Minute Rope Climb
2 Minute Hand Stand Push Ups
1 Minute Calorie Row
1 Minute Rope Climb
1 Minute Hand Stand Push Ups

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

9-10-2012

Warm Up: Clean Progression

Strength: Clean 2-2-2-2-2 (90%-90%-90%-95%-95%)

WOD: 5 Rounds @ 70% of 1 Rep Clean Max
9 Dead Lifts
6 Hang Cleans
3 Jerks (Power or Split)

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

9-7-2012

Warm Up: MSCFWU

Strength: GHD Raise Intro 3x8

WOD: "Tabata This!"
Tabata Row for Calories
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

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

9-6-2012

Warm Up: Dynamic Warm Up

WOD: Run 800 Meters
3 Rounds
20 Wall Balls
30 Double Unders
Then
Row 1000 Meters

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

9-5-2012

Warm Up: Hip/Squat Prep

Strength: Back Squat
A: 2x20 @ 55%
B: 5-5-3-5-3-1+ (40%-50%-60%-75%-85%-95%

WOD:  8 Rounds For Times
5 Chest 2 Bar Pull Ups (Sub Regular Pull Ups)
10  Hand Release Push Ups
15 Plate Squats (25/10)

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

9-4-2012

Warm Up: Snatch Progression

Strength: Snatch 3-3-3 @ 85%, and Snatch Pull @ 105%

WOD: 4 Rounds
In 2 minutes, perform 20 burpees, with the remaining time perform AMRAP of Snatch (95/65) score reps each round
Rest 2 Minutes after each round including the last round.
After the last round...
Sprint 400 M for time

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

Labor Day Schedule

On Monday, we will be having a makeup ON-RAMP class at 9am.  A regular class will be at 10am and we will close the gym at noon!  Thanks guys and  have a great weekend. 

Warm Up: PVC Warm Up

Strength: Core stability :)

WOD: For Time
100 Foot walking lunge
21 Wall Balls
21 Burpees
100 Foot Walking lunge
15 Wall Balls

15 Burpees
100 Foot Walking Lunge
9 Wall Balls
9 Burpees

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

8-30-2012

Warm Up: MSCFWU

WOD: 7 Rounds

7 Shoulder to Over Head (135/95)
7 GHD Sit Ups
7 Pull Ups

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

8-29-2012

Warm Up: Hip/Squat Prep

Strength: Back Squat
A: 3 x 12 @ 55%
B: 5-5-3-3-3-3+ (40%-50%-60%-70%-80%-90%)

WOD: 12 Minute AMRAP
9 Hand Release Push Ups

12 Squats
15 Box Jumps (24/20)

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

8-28-2012

Warm Up: Snatch Progression

Strength: Snatch 3-3-3 @ 80%, Snatch Pull 3-3-3

WOD: 5 Rounds for Time
50 Double Unders
10 Snatch Grip Deadlifts (95/65)
10 Hang Snatch (95/65)

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

8-27-2012

Warm Up: Clean Progression

Strength: Power Clean 3-3-3 @ 80% ; Clean Pull 3-3-3 @ 95%

WOD: Run 400 Meters
Then
21-15-9
KB Swings (55/35)
Burpees
Then
Run 400 Meters

 

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

8-23-2012

Warm Up: MSFCWU

WOD: 20 Minute AMRAP
Teams of 2
One partner runs 400 meters
the other rows for calories
when the partner returns from the 400 meter run, they switch
Team with the most calories wins.

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

8-23-2012

Warm Up: PVC Warm Up (Make sure shoulders are good and warm)

Strength: 4 Rounds 100 foot Over Head Kettle Bell Carry.
There is no RX weight. Start at a low weight and work your way up. One kettle bell in each hand held over head with the elbows locked and shoulders shrugged.

WOD: 12 Minute AMRAP (score total Burpees)
30 Double Unders (2 to 1 Singles)
5 Burpees
30 Double Unders 
10 Burpees
30 Double Unders
15 Burpees....
(add 5 burpees after each set of double unders until time runs out)

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

8-22-2012

Warm Up: Squat/Hip Prep

Strength: If you went threw at least the last 6 weeks of the last strength cycle. In other words if you have been working with us for more than 6 to 7 weeks, refer to program A. If you are relatively new and have not had a lot of time spent on back squat, refer to program B.
A: Back Squat: 3 X 12 @ 50%
B: Back Squat: 5-5-5-5-5-5+ (40%-50%-60%-65%-75%-85%)

WOD: 5 Rounds
20 Over Head Plate Lunge (45/25)
15 Knees to Elbows
10 KB Swings (55/35)

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

8-21-2012

Warm Up: Hip Prep/Squat Prep

Strength:  Snatch 3-3-3 @ 70%,  Snatch Pull 3-3-3 @ 85%

WOD: 3 Rounds For Time
21 Hang Snatch (95/65)
Run 200 Meters
15 Hang Snatch
Run 400 Meters
9 Hang Snatch
Run 600 Meters (400 meter run, then to the 100 meter mark and back)

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

8-19-2012

Warm Up: Run 400 M
Clean Progression

Strength: Power Clean 3-3-3 @70% 
Clean Pulls 3-3-3 @ 

WOD: "Grace"
For Time 
30 Clean and Jerks (135/95)

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

8-18-2012

Warm Up: PVC Warm Up

WOD: Teams of 2 Alternate Work and Rest. 1 minute on 1 minute off. 3 Rounds. 2 Minutes at each station. Partner A works for 1 minute, then partner B works for 1 minute, then rotate. Team with total reps wins.

Row for Calories
Overhead Plate Lunges (45/25)
Sit Ups
KB Swings (55/35)
Burpees


Group Time: 10 AM