11-30-2012

Warm Up: MSCFWU

WOD: 

3 minutes of max effort Toes 2 Bar 

Rest 2 Minutes

Run 400 m

21-15-9

Deadlift (225/155)

Burpees 

Run 400 m

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

11-29-2012

Warm Up: Run or Row 400m

(As a Group)

PVC Warm Up

Tabata (8 Rounds:20 Seconds on 10 Seconds off)

Air Squats 

Push Ups

WOD: 10 Rounds

10 Push Press (95/65)

10 KB SDLHP (75/55)

30 Double Unders (2 to 1 singles)

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

11-28-2012

Warm Up: Hip/Squat Prep

Strength: 1 rep max Front Squat

WOD: For Total Reps

3 Minutes GHD Sit Ups

3 Minutes Burpee Box Jumps

3 Minutes Calorie Row

Rest 1 Minite

2 Minutes GHD Sit Ups

2 Minutes Burpee Box Jumps

2 Minuted Calorie Row

Rest 1 Minute

1 Minute GHD Sit Ups

1 Minute Burpee Box Jumps

1 Minute Calorie Row

Group Times: 6,7,8,9 AM, 

11-27-2012

Warm Up: MSCFWU 

Skill: Row 500 M for time

WOD: 12 Minute AMRAP
Weight (135/95)
9 Dead Lifts
6 Hang Cleans
3 Jerks

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

11-26-2012

Warm Up: Row 400m,

5 Rounds 3 Position Snatch

Strength: Squat Snatch Heavy Single (15 minute cap)

WOD: "Helen"

3 Rounds

Run 400 M

21 KB Swings (55/35)

12 Pull Ups

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

11-21-2012

Warm Up: PVC Warm Up

WOD: Teams of 2 (alternate work and rest)

1600 M Run

100 Burpees

1600 M Run

Group Times: 10 AM ONLY!

Thanksgiving hours:
Wednesday - 10 AM only
Thursday - Closed
Friday- 10 AM only
Saturday - 10 AM

11-20-2012

Warm Up: MSCFWU 

WOD: 6 Rounds For Time

30 Double Unders (2 to 1 singles)

15 Box Jumps (24/20)

10 Pull Ups

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

11-19-2012

Warm Up: 400 M Row 

5 rounds, 3 Position Clean

Strength: 15 Minutes to establish a heavy squat clean max

WOD: 12 Minute AMRAP

100 M Run 

10 Thrusters (95/65)

10 Sit Ups

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

11-16-2012

Warm Up: MSCFWU

WOD: 8 Minute AMRAP

10 Push Press (95/65)

10 Toes 2 Bar

Rest 4 Minute

8 Minute AMRAP

4 Turkish Get Ups (55/35)

10 Sit Ups

20 Double Unders (40 singles)

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

11-15-2012

Warm Up: Hip Prep

Strength: Front Squat (3-3-3-3-3) heavier than last week

WOD: 1 Over Head Squat (115/65)

10 GHD Sit Ups

2 OHS

9 GHD Sit Ups

3 OHS 

8 GHD Sit Ups

4 OHS 

7 GHD Sit Ups

5 OHS 

6 GHD Sit Ups

6 OHS

5 GHD Sit Ups

7 OHS

4 GHD Sit Ups

8 OHS

3 GHD Sit Ups

9 OHS

2 GHD Sit Ups

10 OHS 

1 GHD Sit Up

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

10-14-2012

Warm Up: Group Stretch, 3 Position Snatch

Strength: Squat Snatch (3-3-3-3-3)

WOD: Teams of 2

20 Minute AMRAP 

Partner 1: Performs as many rounded as possible of 

10 KB Swings 

10 Box Jumps

Partner 2: Runs 200 Meters with a Medball (20/14)

When Partner 2 returns from the run they will switch off 

Team with the most rounds of KB Swings and Box Jumps Wins

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

11-13-2012

Warm Up: PVC Warm Up

Row 500 Meters for time

WOD: 5 Rounds

10 Deadlifts (135/95)

15 Wall Balls (20/14)

20 Push Ups

30 Dbl Unders

After the fifth round:

Finish with 40 Burpees

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

11-12-2012

Warm Up: Row 400m, 

5 Rounds 3 Position Clean

Strength: Squat Cleans (3-3-3-3-3) Full Cleans From the floor

WOD: 5 Handstand Pushups

             5 Pull ups

             Run 200 M

             10 HP

             10 PU

             Run 400 M

             15 HP

             15 PU

             Run 600 M

             20 HP

             20 PU

             Run 800 M

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

11-9-2012

Warm Up: MSCFWU

Skill: KB Hang Snatches

WOD: 6 Minutes to Row 1000m

Rest 1 Minute

4 Rounds

50 Double Unders (3 to 1)

30 KB Hang Snatches(55/35)

15 Ring Dips

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

11-7-2012

Warm Up: Hip/Squat Prep

Strength: Front Squat

(3-3-3-3-3)

WOD: 5 Rounds

10 Thrusters (95/65)

400 Meter Run

Rest 3 Minutes

*Record Total Work Time*

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

7-11-2012

Warm Up: PVC Warm Up

3 Position Snatch, 5 rounds

Strength: Low Hang Squat Snatch (3-3-3-3-3)

WOD: 7 Minute AMRAP

7 Knees 2 Elbows

7 Burpees

Rest 3 Minutes

7 Minute AMRAP

7 Snatches (95/65)

7 Box Jumps

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

11-6-2012

Warm Up: Mastering Fundamental Movements

Skill: 10 Minutes of Double Under work (if you have your double unders practice stringing them together)

WOD: 10 Rounds

5 Chest 2 Bar Pull Ups

10 Hand Release Push ups

15 Sit Ups

20 Double Unders (60 Singles)

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

11-5-2012

Warm Up: Row 400 Meters

3 Position Clean

Low Hang Squat Clean (just below the knee)

3-3-3-3-3

WOD: 5 Rounds 

10 Squat Cleans (135/95)

15 Burpees 

25 KB Swings (55/35)

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

11-2-2012

Warm Up: MSCFWU

500 Meter Row for Time

WOD: 15 Minute ARMAP

15 Air Squats

12 KB Swings (2/1.5)

9 Box Jumps (24/20)

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