3-30-2012

Warm Up: Burgener Warm Up

Strength: Deadlift(5-5-5) 40%-50%-60%

WOD: 10 Min AMRAP
2 Clean and Jerks (185/135)
1 Rope Climb

Group Times: 6,7,8,9 AM and 4:00,4:30,5:00,5:30,6:00,6:30 PM

3-28-2012

WARM UP: MSCFWU

WOD: 20 Min AMPRAP
10 Thrusters (65/35)
20 Box Jumps
30 Double Unders
100 M Run

Group Times: 6,7,8,9 AM, and 4:00,4:30,5:00,5:30,6:00,6:30 PM

3-28-2012

Great Job on the run today guys! We saw a lot toughness, keep it up.

Be sure to sign up for a t-shirt, so your support for our games athletes!

Warm-Up: Shoulder Prep

Strength: Shoulder Press (5-5-5) 40%-50%-60%

WOD: 3 Rounds 

25 KB Swings (1.5/1)

15 Burpees

Group Times: 6,7,8,9 AM and 4:00, 4:30, 5:00, 5:30, 6:00, 6:30 PM

3-27-2012

WARM UP: Dynamic Warm Up (New Warm Up, Will Be Done as a Group)

100 Meter Jog

Platform Quicks (Front, Right, Left) 10 sec each

A Skips

Walking Luges

Elbow Lunges

Straight Leg Walk

Walking Leg Swings

Quad Pulls

High Knees

50 Meter Build Ups x 2

WOD: "Jerry"

Run 1 Mile

Row 2K

Run 1 Mile

Groups will run every hour so plan for that.

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

 

3-26-2012

This is the last week of this strength cycle. It is a deload week so the weight is light focus on technique and range of motion. Next week we will attempt the CFT again to see if your numbers have increased. Good luck and work hard this week, in and out of the gym.

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

WOD: 12 Min AMRAP
5 Squat Cleans (135/95)
10 Pull Ups
Row 200 Meters

Group Times: 6,7,8,9 AM and 4:00, 4:30, 5:00, 5:30, 6:00, 6:30 PM

3-23-2012


Warm-Up: 2 Rounds
100 Meter Jog
10 Meter Duck Walk 
10 Meter Lunge
10 Leg Swings


Strength: Deadlift (5-5-5-3-1) 75%-75%-75%-85%-95%


WOD: 4 Rounds
10 Hip Extensions
20 Box Jumps
400 Meter Runs


Group Times: 6,7,8,9 AM and 4:00, 4:30, 5:00, 5:30, 6:00, 6:30 PM

3/22/12

Warm Up: MSCFWU

W.O.D.
3 Rounds for reps
1 minute row (calories)
1minute Squat Snatch (95/65)
1 minute KB Swings (1.5,1.0)
1 Minute GHD Sit Ups
1 Minute Rest

Class times: 5, 6, 7, 8, 9 am, 4, 4:30, 5, 5:30, 6, 6:30 pm

3-21-2012


Warm Up: PVC Warm Up


Strength: Shoulder Press (5-5-5-3-1+) 75%-75%-75%-85%-95%


WOD: 2 Rounds 
50 Wall Balls (20/14)
50 Double Unders


Group Times: 6,7,8,9 AM and 4:00, 4:30, 5:00, 5:30, 6:00, 6:30

3-20-2012

WOD: Run 400 Meters
3 Rounds
15 Burpees
15 Pull Ups
Run 400 Meters

Group Times: 6,7,8,9 AM and 4:00, 4:30, 5:00, 5:30, 6:00, 6:30

3-19-2012

Warm Up: MSCFWU

Strength: Back Squat (5-5-5-3-1+) 75%-75%-75%-85%-95%

WOD: 21-15-9
Power Clean (95/65)
Thruster (95/65)

Group Times: 6,7,8,9 AM and 4:00, 4:30, 5:00, 5:30, 6:00, 6:30

3-16-2012

WARM UP: MSCFWU

Strength: Dead Lift (3-3-3+) 65%,75%,85%

WOD: 6 Rounds
2 Muscle Ups (scaled: 6 pull ups, 6, Dips)
8 KB Swings (2/1.5)
12 Box Jumps (24/18)

Group Times: 6,7,8,9 AM and 4:00,4:30,5:00, 5:30, 6:00,6:30 PM

 

3-15-2012 WOD: "Tabata Whatever" 20 seconds on, 10 seconds off for 4 Minutes of each: Double Unders Sit Ups Squats Row (calories)

3-14-2012

WARM UP: PVC Warm Up

STRENGTH: Shoulder Press (3-3-3+) 65%-75%-85%

WOD:    "JT"
21-15-9
Handstand Push Ups
Ring Dips
Push Ups

Group Times: 6,7,8,9 AM and 4:00,4:30,5:00, 5:30, 6:00,6:30 PM

3-13-2012

WARM UP: 2 Rounds 
100 Meter Run
2 Rounds of Cindy (5 Pull Ups, 10 Push Ups, 15 Squats)

WOD: 12 Minute AMRAP
5 Burpees
25 Double Unders

Group Times: 6,7,8,9 AM and 4:00,4:30,5:00, 5:30, 6:00,6:30 PM

3-12-2012

WARM UP: MSCFWU

STRENGTH: Back Squat (3-3-3+) 70%, 80%, 90%

WOD: 10, 9, 8, 7,....1
Deadlift (225/165)
Toes to Bar

Group Times: 6,7,8,9 AM and 4:00,4:30,5:00, 5:30, 6:00,6:30 PM

3-9-2012 WOD: 12 minute AMRAP 3 Front Squat (135/95) 9 Toes to Bar 100 Meter Run

3 - 8 - 2012

Warm Up: 2 Rounds
Run 100 Meters
Hamstring Stretch 20 Sec.
10 Squats
10 Leg Swings

WOD: 20 Minute AMRAP
Run 400 Meters
200 Meter Row
20 Double Unders
  

Group Times: 6,7,8,9 AM and 4:00, 4:30, 5:00, 5:30, 6:00, 6:30 PM

Everybody be sure to sign up for the St. Patty's Day 5K on Saturday the 17th. Register at stpattys5k.com. It is scheduled for 8AM that morning. We will also have a tent set up on the Parade rout. So after the race bring your cooler, some food and have a great time with your Mississippi Crossfit family. Hope to see your there!!!

3 - 7 -2012

Warm Up: PVC Warm Up

Strength: Shoulder Press, 5 - 5 - 5 (65%-75%-85%)

WOD: 3 Rounds 
10 Bar Facing Burpees
20 Dead Lifts (185/135)
30 Sit Ups

Group Times: 6,7,8,9 AM and 4:00, 4:30, 5:00, 5:30, 6:00, 6:30 PM

3-6-2012

WOD: 3 Rounds
Row 300 Meters
20 Wall Balls (20/14)
10 Pull Ups

Group Times: 6,7,8,9 AM and 4:00, 4:30, 5:00, 5:30, 6:00, 6:30 PM

Warm Up: MSCFWU


Strength: Add 10 pounds to former max and calculate percentages based on that number
Back Squat: 5-5-5 (65%-75%-85%)


WOD: 5 Rounds
3 Shoulder Press (95)
3 Push Press (95)
3 Push Jerks (95)
12 KB Goblet Lunges (2/1.5)


Group Times: 6,7,8,9 AM and 4:00,4:30, 5:00, 5:30, 6:00, 6:30

*Afternoon Groups* The WOD will run every 30 minutes. So espically for the 5 and 5:30 group, make sure you get in with enough time to warm and finish the strength work before the WOD starts.

3 - 2 - 2012

Warm Up: MSFCWU

Strength: Deadlift, 5 - 5 - 5 (40%-50%-60%)

WOD: 6 Rounds
15 Medball Clean to Wall Ball Shots
15 Double Unders

Group Times: 6,7,8,9 AM and 4:00,4:30, 5:00, 5:30, 6:00, 6:30

*Afternoon Groups* The WOD will run every 30 minutes. So espically for the 5 and 5:30 group, make sure you get in with enough time to warm and finish the strength work before the WOD starts.