5-1-2012

Warm Up: 400 m Run
PVC Warm Up
Light Hang Clean (3-3-3)

WOD: Row 2000 Meters
150 Squats
30 Hang Clean (185/110)
 
(OR if you are feeling like a beast!)
 
Regional RX: Row 2000 Meter
50 Alternating 1 legged Squats
30 Hang Cleans (225/135)
Either will count as RX'ed

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

4-30-2012

Warm Up: MSCFWU

WOD: "Diane"

21-15-9

Deadlift (225/135)

Hand Stand Push Up

Group Times

6,7,8,9 AM and 4,5,6, PM

4-28-2012 Warm Up: Run 400 m PVC Warm Up WOD: Row 500 M 5 Rounds: (5 Pull Ups 10 Push Ups 15 Squats) Then Row 500 M 30 Burpee box Jumps Group Times: 6,7,8,9 AM and 4,5,6 PM

4-26-2012

Warm Up: Run MSCFWU

WOD: 12 Minute AMRAP

25 Double Unders

15 Box Jumps

10 Toes 2 Bar

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

Mississippi Crossfit family,

Thank you so much for the financial and moral support. It means so much that you would help us pursue our dream of qualifying for the Crossfit Games. The support you have provided lets us not worry about the travel, and focus on the competition. Thanks again, and we hope to make you proud at regionals!

Thanks,

Hunter

4-25-2012


Warm Up: PVC Drill (Squat Clean Practice)


WOD: 1 Squat Clean (185/135)
10 Hand Stand Push Ups (Sub Pike Push Ups or Scale as Needed)
2 Squat Cleans
9 HSPU
3 Squat Cleans  
8 HSPU
4 Squat Cleans
7 HSPU
5 Squat Cleans
6 HSPU
6 Squat Cleans
5 HSPU
7 Squat Cleans
4 HSPU
8 Squat Cleans
3 HSPU
9 Squat Cleans
2 HSPU
10 Squat Cleans
1 HSPU


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

4-24-2012

Warm Up: MSCFWU

Strength: Bench Press (3-3-3-3-3)

WOD: 400 M Run
21 KB Swings (1.5/1)
21 Pull Ups
300 M Run
15 KB Swing
15 Pull Ups
200 M run
9 KB Swings
9 Pull Ups

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

4-23-2012

Warm Up: PVC Warm Up

Skill: Muscle Up Monday!!

WOD: 8 Rounds
20 Seconds of Burpees
Rest 10 Seconds
20 Seconds of Clean and Jerk (135/95)
Rest 10 Seconds

Count total number of burpees and clean and jerks for score.

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

4-20-2012

Warm Up: MSCFWU

WOD: Squats (sqt) and Knees to Elbows (k2e)
20 sqt
40 k2e
40 sqt
30 k2e
60 sqt
20 k2e
80 sqt
10 k2e

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

4-19-2012

Warm Up: PVC Warm Up

WOD: Thruster Clock (95/65)
1 Thruster the first minute, 2 the second, 3 third and so on. This will continue until the required number of reps for that round can not be achieved. So if you get to the 10th minute and you can only perform 9 thrusters you are out.

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

4-18-2012

Warm Up: PVC Drills

WOD: 6 Rounds
Run 400 m
15 Deadlift (135/95)
15 Burpees
1 Rope Climb
  

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

3-17-2012


Warm Up: MSCFWU


WOD: 10-9-8-7-6-5-4-3-2-1
Pull Ups
Box Jumps (24/18)
GHD Sit Ups


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

Warm Up: 20 Muscle Up Progressions

WOD: 12 Minute AMRAP
25 Double Unders
5 Sit Ups
5 Push Ups
5 Squats

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

4-13-2012

Warm Up: PVC Warm Up

WOD: 7 Rounds
7 Toes 2 Rings
7 Wall Balls (29/14)
7 Hip Extensions
7 Reverse Hypers
7 Pass Throughs
7 Step Overs
7 Pull Ups

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

4-12-2012

Warm Up: PVC Drills

WOD: 21-18-15-12-9-6-3
Ground to Overhead (65/35)
Bar Facing Burpees

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

4-11-2012

Warm Up: MSCFWU

WOD:TEAMS OF 2 (Alternating work and rest)
800 m Run
100 Sit Ups
400 M Row
90 Mountain Climbers
200 m Row
80 Lunges
100 Meter Shuffle Right
70 Squats
100 m Lateral Shuffle Left
50 Push Ups
200 m Row
50 Double Unders
400 m Run
40 Ring Dips
80 m Row
30 Pull Ups
400 m Run
20 Floor Wipers
200 m Row
10 Clean and Jerks (135/95)

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

4-10-2012

Warm Up: PVC Warm Up
Run 400 m
Row 200 m

Skill: Kettlebell Turkish Get Ups
Kettlebell Snatches
1 Arm Kettlebell Swings

WOD: 20 Min AMRAP (35#/25#)
20 Kettlebell Turkish Get Ups (10 Each Arm)
40 1 Arm Kettlebell Snatches (20 Each Arm)
30 1 Kettlebell Swings (15 Each Arm)

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

4-9-2012

Hey guys, Just letting everybody know we are in our new location just around to the other side of the building where the batting cages used to be. So be aware of that if you are in the morning groups.

WOD: 50 Double Unders (3 to 1 Single Unders)
10 Box Jumps (24/18)
Run 400 Meters
40 Double Unders
20 Box Jumps
Run 400 Meters
30 Double Unders
30 Box Jumps
Run 400 Meters
20 Double Unders
30 Box Jumps
Run 400 Meters
10 Double Unders
50 Box Jumps
Run 400 Meters
ENJOY!!

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

4-6-2012

Warm Up: MSCFWU

WOD:  12 Minute AMRAP

Snatch Ladder (95/65)

Start at 1 the first round, then 2 the second, then 3 so on and so on...

In between each round perform 7 Box Jumps

So fallow this sequence

1 Power Snatch (95/65)

7 Box jumps (24/18)

2 Power Snatch

7 Box Jumps

3 Power Snatch 

7 Box Jumps

Until 12 minutes is up

Group Times:10 AM

4-5-2012

Warm Up: MSCFWU

WOD: 50 ft Over Head Walking Lunges (45# Plate/25# Plate)
21 Burpees

*On the lunges, the back knee must touch the ground on every rep*


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

4-4-2012

Warm Up: MSCFWU

WOD: 10,9,8,7,6,5,4,3,2,1
Hand Release Push Up's
Knees 2 Elbows
25 Double Unders between each round (75 Single Unders)

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

4-2-2012

Warm Up: MSCFWU

WOD: Crossfit Total (compare to 2-8-2012)

1 Rep Max Back Back Squat

1 Rep Max Shoulder Press

1 Rep Max Deadlift

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