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