12-28-2012

Warm Up: Dynamic Warm Up

WOD: 3 Rounds for time

50 Squats

40 Sit Ups

30 Lunges 

20 Hand Release Push Ups

10 Burpee Box Jumps

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

12-27-2012

Warm Up: PVC Warm Up

Work Capacity: Row 500m For Time

WOD: For Time

*Start at 1 of each and work up to 10*

Dead Lifts (185/135)

Toes 2 Bar

perform 20 Double Unders before each round 40 if you're doing singles

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

12-26-2012

Warm Up: MSCFWU

WOD: For Time

Run 400 Meters

10 Burpees

50 Wall Balls(20/14)

30 Burpees

30 Wall Balls

50 Burpees

10 Wall Balls

Run 400 Meters

Group Times: 10AM

12-21-2012

Warm Up: MSCFWU

WOD: "12 Days of Christmas"

1 Hand Stand Push Up

2 Box Jumps

3 Thrusters (95/65)

4 Pull Ups

5 Burpees

6 Toes 2 Bar 

7 Wall Balls

8 KB Swings (55/35)

9 Double Unders

10 Over Head Lunges (45/25)

11 Hang Power Cleans (95/65)

12 Snatches (95/65)

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

12-20-2012

Warm Up: Dynamic Warm Up

Band Stretches Upper and Lower body

WOD: Active Recovery

3 Rounds

Run 800m

Rest 4 minutes 

Or

3 Rounds

Row 1000 M

Rest 4 Minutes

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

12-19-2012

Warm Up: MSCFWU

WOD: 20 Minute AMRAP

200 M Run

5 Burpees

10 Back Squats (95/65)

15 Box Jumps

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

12-18-2012

Warm Up: 2 Rounds

10 Jumping Jacks

10 Push Ups

10 Squats

(as a group)

Snatch Drills

Strength: Snatch 1 Rep Max

WOD: 5 Rounds for time

10 Pull Ups

20 KB Swings (55/35)

30 Double Unders (3 to 1 singles)

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

12-18-2012

Warm Up: 2 Rounds

10 Jumping Jacks

10 Push Ups

10 Squats

(as a group)

Snatch Drills

Strength: Snatch 1 Rep Max

WOD: 5 Rounds for time

10 Pull Ups

20 KB Swings (55/35)

30 Double Unders (3 to 1 singles)

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

12-17-2012

Warm Up: Row 400 M

(group)

Clean Drills

Strength: Clean and Jerk 1 Rep Max

WOD: Teams of 2

(alternate each round)

12 Minute AMRAP

9 Deadlifts (155/115)

6 Hang Cleans 

3 Split Jerks

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

12-14-2013

Warm Up: PVC Warm Up

WOD: For Time

800m Run

50 Double Unders

40 Wall Balls

30 Box Jumps

20 Deadlifts (225/155)

10 Chest 2 Bar Pull Ups

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

12-13-2012

We're going to try this. Knowing how to recover is just as important to our program as anything. If this would make your 4th straight day we suggest you come in and take advantage.

Warm Up: Dynamic Stretching

Band Stretches

Couch Stretch: 1 Minute each leg 

WOD: Active Recovery

2 Rounds: 1000m row (easy pace)

Rest 3 Minutes

*you may also take this time to practice skills or work on lifting fundamentals, or make up one of the WODs if you missed any this week*

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

12-12-2012

Warm Up: MSCFWU

Work Capasity: Row 500m for time

WOD: 20 Minute AMRAP

Run 200 m

Then complete 3 Rounds of "Cindy"

5 Pull Ups 

10 Push Ups

15 Air Squats

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

12-11-2012

Warm Up: Hip and Shoulder Mobility

We are getting close to the new year so we want to get some strength numbers on everybody.

WOD: Crossfit Total

1 Rep Max Back Squat

1 Rep Max Shoulder Press

1 Rep Max Dead Lift

Score Total of all 3 lifts

Make sure you record and keep up with these numbers.

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

12-10-2012

Warm Up: Row 400 m,

Clean Drills

Strength: Clean and Jerk

2-2-1-1-1-1 (work up to heavy single)

WOD: 10 Minute AMRAP

5 Burpees

3 Cleans 

2 Jerks

*weight should be 60% of heaviest rep from strength session*

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

12-7-2012

Warm Up: Hip/Squat

WOD: 3 Minutes Max Effort Toes 2 Bar

Rest 2 Minutes

For Time

10 Front Squats (155/115)

1 Rope Climb

8 Front Squats 

1 Rope Climb

6 Front Squats

1 Rope Climb

4 Front Squats

1 Rope Climb

2 Front Squats

1 Rope Climb

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

12-6-2012

Warm Up: PVC Warm

Skill: Row 500m For Time

WOD: 4 Rounds

8 Minutes to Run 800 m

20 Burpees

Each round will last 8 minutes, you have that time to complete the run and the Burpees and the remaining time to rest. The next round will start as soon as the 8 minutes is up.

The only thing you can scale is the amount of Burpees. No less than 12.

*Score total time of all 4 rounds.

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

12-5-2012

Warm Up: MSCFWU 

Barbell Clean Drills

Strength: Power Cleans

3-3-3-3-3 ( make last set heavy)

WOD: 12 Min AMRAP

3 Power Cleans (155/115)

9 Box Jumps (24/20)

15 Double Unders (2 to 1 Singles)

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

12-4-2012

Warm Up: Shoulder Mobility

Then Split Jerk Technique 

Strength: Split Jerk (from the rack) 3-3-3-3-3

WOD: 6 Minutes to run 800m

Use remaining time to rest

Then 3 Rounds for time

21 Wall Balls (20/14)

21 Toes to Bar

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

12-3-2012

Warm Up: Row 400 m, Snatch Progression

WOD: 5 minutes to establish a heavy 1 RM Snatch

 

Rest 2 Minutes

For Time:

21-15-9

KB Swings (75/55)

Burpees

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