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