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