2-1-2013 Warm Up: PVC Warm Up Work Capacity: Tabata! Calorie Row Push Up Squat Rest 6 Minutes WOD: 7 Minute AMRAP Burpees! Score Total Burpees Group Times: 6,7,8:30, Noon, 4,5,6 PM

1-30-2012 Warm Up: Dynamic Warm Up Group Stretch (with Bands) Skill Work: Kipping for Pull Ups and Toes 2 Bar Active Recovery: 3 Rounds 800 M Row 4-6 minutes rest Then Foam Rollers Group Times: 6,7,8:30, Noon, 4,5,6 PM

1-30-2013 Warm Up: Hip/Squat Prep Strength: Back Squat: 4 x 5 @ 50% WOD: For Time  21-15-9 Thrusters (95/65) KB Swings (55/35) Box Jumps (24/20) Group Times: 6,7,8:30, Noon, 4,5,6 PM

1-29-2013 Warm Up: Snatch Drills Strength: Snatch 3-3-3-3 @ 60% Focus on Speed and technique  WOD: 3 Rounds Run 400m 7 Snatches (115/75) 14 Pull Ups Group Times: 6,7,8:30 AM, Noon, 4,5,6 PM

1-28-2012 Warm Up: Help Coach clean up a little:) WOD: 12 Minute AMRAP 5 Hand Stand Push Ups (scale pike push ups) 10 Box Jumps (24/20) 15 Double Under (2 to 1 Singles) Group Times: 6,7,8:30, Noon, 4,5,6 PM

Don't forget we will not have class tomorrow or Saturday. Have a great weekend we hope to see you at the Garage Games!

1-24-2013 (just a reminder there will be no classes Friday and Saturday so we can get the gym ready for the Garage Games. So instead of Active Recovery this is you last chance to get a WOD in for  the week if you are not competing)  Warm Up: PVC Warm Up Work Capacity: 12 Minutes Every Minute on the Minute Alternate: 12 Calorie row (10 for the women) 12 Hand release Push Ups *alternate each minute, so you will do 6 rounds of each* WOD: in 5 Minutes Complete 50 Wall Balls (20/14) Then with the remaining time Complete as many Burpees as possible  *score total Burpees* Group Times:6,7,8:30, Noon, 4,5,6 PM

1-23-2013 Warm Up: Squat/Hip Prep Strength: Back Squat (8-8-8) @ 75% WOD: For Time 3 Rounds 21 Box Jumps 15 Front Squats (115/85) 9 Bar Burpees Rest 2 Minutes *Score Total Work Time (total time minus the 2 rest periods) Group Times: 6,7,8:30AM, Noon,  4,5,6 PM

1-22-2013 Warm Up: Snatch Drills Strength: Snatch (3-3-3-3) @ 70% WOD: For Time 10 KB Swings (55/35) 10 Sit Ups 15KB Swings 15 Sit Ups 20 KB Swings 20 Sit Ups 800 M Run 20 KB Swings 20 Sit Ups 15 KB Swings 15 Sit Ups 10 KB Swings 10 Sit Ups Group Times: 6,7,8:30AM, Noon,  4,5,6 PM

1-21-2013 Warm Up: Clean Drills Strength: Every minute on the minute for 10 Minutes @ 70% 1 Power Clean 1 Squat Clean 1 Split Jerk WOD: 20 Minute AMRAP 5 Power Cleans (145/105) 10 Toes 2 Bar  15 Wall Balls (20/14) Group Times: 6,7,8,9 AM, Noon, 4,5,6 PM

1-18-2013 Warm Up: MSCFWU  Work Capacity: (AS A GROUP) 2 Rounds  2 Minute Max Effort Calorie Row Rest 4 Minutes WOD: 7 Minute AMRAP 7 Wall Balls (20/14) 7  Dead Lifts (185/115) Rest 3 Minutes 7 Minute AMRAP 7 Push Press (95/65) 7 Box Jumps (24/20) Group Times (6,7,8,9 AM, Noon, 4,5,6 PM

1-17-2013 ACTIVE RECOVERY Warm Up: Dynamic Warm Up Band Stretches WOD: Skill Work •Kipping Pull Ups •Double Unders Active Recovery 3 Rounds 800m Row Rest 4 to 6 minutes  *you may also make up one of the WOD's from earlier in the week if you missed one Group Times: 6,7,8,9 AM, Noon, 4,5,6 PM

1-16-2013 Warm Up: Squat/Hip Prep Strength: Back Squat (8-8-8) @ 70% WOD: For Time 30 Toes 2 Bar 20 Front Squats (135/95) 30 Burpees 20 Front Squats 30 Toes 2 Bar Group Times: 6,7,8,9 AM, Noon, 4,5,6 PM

10-15/2013 Warm Up: Snatch Dills Strength: Snatch 3-3-3-3 @ 65% WOD: 10 Minute AMRAP 10 Hang Snatches (95/65) 30 Double Unders Group Times: 6,7,8,9 AM, Noon, 4,5,6 PM

1-14-2012 Warm Up: Clean Drills Strength: Every Minute on the Minute for 8 Minutes @ 65% 1 Clean  1 Hang Clean 1 Jerk WOD: For Time 5 Rounds  20 Over Head Walking Lunges(45/25) 20 Burpees Group Times: 6,7,8,9 AM, Noon, 4,5,6 PM

1-10-2013 Warm Up: MSCFWU  Work Capacity: 2 Rounds Row 500M  Rest 3 Minutes WOD: 12 Minute AMRAP 10 KB Swings (55/35) 10 Wall Balls (20/14) 20 Double Unders (40 Singles) Group Times: 6,7,8,9 AM, Noon, 4,5,6. PM

1-9-2013 Warm Up: Dynamic Warm Up Band Stretches: Upper and Lower Body WOD: Active Recovery  3 Rounds 800 M Row  Rest 3 Minutes *it would be a good idea to repeat band stretches when you finish* Group Times: 6,7,8,9 AM, Noon, 4,5,6. PM

1-9-2013 Warm Up: Hip/Squat Prep Strength : Back Squat: 10-10-10 @ 65% WOD: 3 Rounds for time 20 Box Jumps 30 Thrusters (75/45) 40 Sit Ups Group Times: 6,7,8,9 AM, Noon, 4,5,6. PM

1-8-2013 Warm Up: Snatch Drills (Bar) Jump Shrugs x 5 Dead Lifts x 5  Snatch Pulls x 5 High Hang Snatch x 5 Power Snatch x 5 Strength : Snatch 3-3-3-3 @ 60% WOD: 12 Minute AMRAP 100m Run 3 Burpees 6 Snatches (115/65) 9 Pull Ups Group Times: 6,7,8,9 AM, Noon, 4,5,6. PM

1-7-2013 Warm Up: Clean Drills (Bar) Jump Shrugs x 5 Dead Lifts x 5  Clean Pulls x 5 High Hang Clean x 5 Power Clean x 5 Jerk x 5 Strength : Every Minute on the Minute for 8 Minutes @ 60% of Clean and Jerk Max 1 Power Clean + 1 Hang Clean + 1 Jerk WOD: For Time 21-15-9 Toes 2 Bar Power Cleans (135/95) Group Times: 6,7,8,9 AM, Noon, 4,5,6. PM

1-4-2012 Warm Up: Dynamic Warm Up WOD: 7 Minute AMRAP 3 Thrusters (95/65) 3 Pull Ups 6 Thrusters 6 Pull Ups 9 Thrusters 9 Pull Ups ....... Rest 5 Minutes Then 7 Minute AMRAP 3 Wall Balls (20/14) 3 Sumo DL High Pulls (75/55) 6 Wall Balls 6 SDLHP 9 Wall Balls 9 SDLHP ..... * each round increase by 3 reps on both movements. Keep doing this until time runs out. Score total reps* Group Time: 6,7,8,9 AM, Noon, 4,5,6 PM

1-3-2012

Warm Up: PVC Warm Up

Work Capacity: 2 Rounds 

Row 500 m for time 

WOD: 15 Minute AMRAP

5 Cleans (155/115)

10 Hand Release Push Ups

15 Box Jumps (24/20)

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

1/2/13

Warm Up-MSCFWU
W.O.D.- 7 rnds for time
7 alternating box jumps
7 burpees
7 ghds
7 reverse hypers
7 hand release push ups
7 grasshoppers
7 kbs (75/55)