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