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

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!