5-31-2012

Warm Up: MSCFWU

WOD: 15 Minute AMRAP
30 Double Unders
20 Wall Balls
10 KB Swings (2/1.5)

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

Warm Up: PVC Drills

Strength: Cleans (Power or Squat, whichever is needed)
3-3-3-3-3 @ 70% of highest Clean and Jerk from last week

WOD: 400 Meter run
then
3 Rounds:
20 Pull Ups
15 Ring Dips
10 GHD Sit Ups
then
500 Meter Row

Group Times: 6,7,8,9 AM and 3,4,5,6 PM

5-29-2012

Warm Up: PVC Warm Up

Strength: 15 Minutes to work up to heavy single on back squat

WOD:
5 Rounds @ (135/95)
12 Deadlifts
9 Hang Cleans
6 Push Jerks

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

Warm Up: MSCFWU 

Skill/Strength: introduction to 3 Position Snatch (floor, below the knee, and hang)

WOD: Run 400m
40 Barbell Thrusters(45/25)
20 Hand Stand Push Ups
Run 400m
30 Barbell Thrusters
15 Hand Stand Push Ups
Run 400m
20 Barbell Thrusters
10 Hand Stand Push Ups
Group Times: 6,7,8,9 am and 4,5,6 pm


http://youtu.be/WV_oclvcqxs

5-22-2012

Warm Up: Row 250 Meters
5 Clean Pulls
5 Power Cleans
5 Squat Cleans
5 Push Press
5 Push Jerks

Strength: 15 Minutes to Establish Heavy Clean and Jerk Max

WOD: 12 Minute AMRAP
7 Strict Pull Ups
14 Pistols
21 GHD Sit Ups

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

5-21-2012

Warm Up: MSCFWU

Skill: Muscle Up Monday
Transition Practice and 3 Rounds of Max Pull Ups and Dips
 
WOD: 5 Rounds For Reps
60 Seconds of Wall Balls
60 Seconds of Burpee Box Jumps
60 Seconds Rest

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

5-17-2012

Warm Up: 250 m Row
PVC Warm Up:

WOD: "Helen"
3 Rounds
400 Meter Run
21 KB Swings (1.5/1)
12 Pull Ups

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

5-16-2012

Warm Up: Row 250 Meters

Leg Swings 10 Each Way

10 PVC Pass Throughs

10 PVC Around the Worlds

Couch Stretch 30 Seconds each leg

WOD: Run 400 meters or Row 500 meters

100 Double Unders (sub 3 to 1 singles or attempts)

200 ft KB Farmers Carry (2.0/1.5)

Alternating One Arm KB Snatch (1.5/1.0)

200 ft Farmers Carry (2.0/1.5)

100 Double Unders

Run 400 meters or Row 500 meters

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

5-15-2012

Warm Up: PVC Warm Up

WOD:"The Chief"

Max rounds in 3 minutes of:
135 pound Power cleans, 3 reps
6 Push-ups
9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.

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

5-15-2012

Warm Up: MSCFWU

Skill: Muscle Up Monday
WOD: 3 Rounds
500 Meter Row
15 KB Swings (1.5/1.0)
15 Burpees

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

5-11-2012

Warm Up: MSCFWU

WOD:
30 Minute Countdown
3 Clean and Jerks (155/105)
5 Ring Dips
7 Knees 2 Elbows
9 Hand Release Push Ups
(After Every 3 rounds you must perform 25 double unders and 400 meter run)

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

5-10-2012

Warm Up: Run 400 meters
PVC Warm Up
Couch Stretch 30 Seconds Each Leg
10 Good Mornings

WOD:
15-12-9
Thrusters (95/65)
Burpees
( 3 minute rest)
5 Rounds:
6 KB Swings (1.5/1.0)
10 Box Jumps (24/18)
 
Group Times: 6,7,8,9 Am and 4,5,6 PM

5-8-2012


Warm Up: MSCFWU


WOD: 18 Minute AMRAP
250 Meter Row
15 Pull Ups
30 Double Unders


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

5-8-2012

Warm Up: 400 Meter Run
Burgener Warm Up

WOD: 5 Rounds
15 Hang Snatch (95/55)
10 GHD Sit Ups
400 Meter Run

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

5-8-2012

Warm Up: 400 Meter Run
Burgener Warm Up

15 Hang Snatch (95/55)
10 GHD Sit Ups
400 Meter Run

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

5-4-2012


Warm Up: Burgener Warm Up


WOD: Find Max Squat Snatch
Work up to heaviest single rep


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

5-3-2012

Warm Up: Row/Row 400 M
PVC Warm Up

WOD: 25 Back Squats (135/95)
20 Pull Ups
15 Shoulder to Overhead (135/95)
25 Front Squats (85/65)
20 Pull Ups
15 Shoulder to Overhead (85/65)
25 Overhead Squats (65/45)
20 Pull Ups
15 Shoulder to Overhead (65/45)

OR...Double the reps and do it how it was prescribed at Regionals

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

5-2-2012

Warm Up: Kettlebell Complex (as a group)

WOD: 4 Rounds
10 Alternating KB Snatch (2/1.5)
100 Meter Sprint (50 meters down and back)

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