6-29-2012

Warm Up: PVC Drills

Strength: Deadlift (5-5-3-5-3-1+) 40%, 50%, 60%, 75%, 85%, 95%

WOD: 5 Rounds
400 Meter Row
10 Wall Balls
10 Pull Ups

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

6-28-2012

Warm Up: PVC Warm Up

Strength: Shoulder Press (5-5-3-5-3-1+) 40%, 50%, 60%, 75%, 85%, 95%.
7-9 Strict Pull Ups between each set

WOD: 4 Rounds for total working time
400 Meter Run
7 Shoulder to Overhead (135/95)
14 Box Jumps (24/18)
Rest 2 Minutes between each round


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

“Mental toughness is many things and rather difficult to explain. Its qualities are sacrifice and self-denial. Also, most importantly, it is combined with a perfectly disciplined will that refuses to give in. It’s a state of mind – you could call it character in action.”
-Vince Lombardi-

6-26-2012

WARM UP: Hip/Squat Prep

STRENGTH: Back Squat: (5-5-3-5-3-1+) 40%, 50%, 60%, 75%, 85%, 95%
This is the a big week in this strength cycle. Come in with your mind right ready to crush that last set. 1 or better. 3 reps should be your goal.

WOD: 5 Rounds
20 Overhead Walking Plate Lunges (45/25)
20 Burpees

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

6-25-2012

Warm Up: 75 Double Unders or 200 Single Unders (complete this on your own and we will do the rest of the warm up together)
10 Deadlifts (Bar)
10 Clean Pulls
10 Hang Cleans
10 Front Squats
10 Push Press
10 Jerks

Strength: 15 Minutes to work up to Heavy Single (90% or better) Clean and Jerk

WOD: 3 Rounds
5 Minute AMRAP
50 Double Unders
10 Push Jerks (115)
10 Chest 2 Bar Pull Ups
Rest 2 Minutes

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

6-20-2012

Strength: Snatch (2-2-2-2-2-2)
60%-70%-75%-80%-80%-80%

WOD: 10 Minute AMRAP
2 Snatch (95/65)
2 Box Jumps
4 Santch (95/65)
4 Box Jumps
6 Snatch
6 Box Jumps
8 Snatch
8 Box Jumps
Continue climbing by 2's until time runs out...

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

6-18:
Warm Up: Row 500m
PVC Drills

Strength: 3-3-3-3-3-3 touch and go cleans 75% of 1RM Every minute on the minute

WOD: 3 Rounds
7 hang squat cleans (155/105)
21 Burpees
35 double-unders

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

6-15-2012

Warm Up: PVC Warm Up

Strength: 5 rounds: 2 Deadlifts + 1 Power Clean @ 85% of Clean and Jerk Max

WOD:Row 1000 meters
100 Double-unders (3 to 1 singles)
30 Burpees
Row 800 meters
75 Double-unders
20 Burpees
Row 600 meters
50 Double-unders
10 Burpees

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

6-14-2012

Warm Up:MSCFWU

Strength: Shoulder Press (5-5-3-5-5-5+) at (40%-50%-60%-65%-75%-85%). Last set should be max effort, as many as you can do. After each set immediately perform 5 to 7 Strict Pull Ups. Bands are acceptable if you need them but do not kip.

WOD: 4 Rounds
1 Minute, max Sit Ups
1 Minute, max Double Unders
1 Minute, max Ring Dips
Rest 1 Minute

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

6-13-2012

Warm Up: 75 Double Unders or 200 Single Unders
Burgener Warm Up

Strength: 6 Rounds of 3 Position Snatch (Floor, Below the Knee, Mid Thigh) @ 75% of 1 Rep Snatch Max

WOD: Run 800 Meters
30 Snatch (115/75)
Run 800 Meters

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

6-12-2012


I wanted to start off by saying great job to everybody who came in today. Everybody came in and attacked a very difficult WOD. We saw a lot of PR's fall today and a lot of people trying it for the first time. Great job everybody!


Warm Up: (as a group) Hip/Squat Prep


Strength: Back Squat (5-5-3-5-5-5+) (40%-50%-60%-65%-75%-85%) on the last set, 5 is your goal but it should be to failure  


WOD: 12 Munite AMRAP
10 Deadlifts (225/185)
10 Hand Release Push Ups


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

6-11-2012

Warm Up: MSCFWU

Strength: 3 power cleans every minute on the minute for 8 minutes @ 70% of Clean and Jerk max

WOD: "Fran"
21-15-9
Thrusters (95/65)
Pull Ups

Group Times: 6,7,8,9 AM and 4,5,6 PM 

6-8-2012

Warm Up: 400 Meter Run

PVC Warm Up

WOD: 3 Rounds

800m Run

50 Push Ups 

50 Sit Ups

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

6-7-2012


Warm Up: MSCFWU


WOD: 250M Row
21 Front Squats(95/65)
21 Burpees
250m Row
15 Front Squats
15 Burpees
250m Row 
9 Front Squats
9 Burpees


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

6-5-2012

Warm Up: PVC Warm Up

Strength: 15 Minutes to work to a heavy Clean and Jerk.

WOD: 3 Rounds
400 m Run
7 Clean and Jerks @ 70% (of above ^)

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

6-5-2012

Warm Up: Burgener Warm Up w/t a Bar

Strength: Establish a 1RM Snatch.
If you know your snatch max then perform 3 touch and go power snatch every minute on the minute for 7 minutes @ 70% on 1RM

WOD: "Cindy"
20 Minute AMRAP
5 Pull Ups
10 Push Ups
15 Squats

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

6-4-2012

Warm Up: Run 400

PVC Warm Up

WOD: Crossfit Total

1RM Back Squat
1RM Shoulder Press
1RM Deadlift

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

6-1-2012

Warm Up: Row 400 Meters
PVC Drills

Strength 5x3 heavy Desdlifts

WOD: 5 Rounds
21 Box Jumps (24/18)
12 Hang Snatch (75/45)

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