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)

12-28-2012

Warm Up: Dynamic Warm Up

WOD: 3 Rounds for time

50 Squats

40 Sit Ups

30 Lunges 

20 Hand Release Push Ups

10 Burpee Box Jumps

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

12-27-2012

Warm Up: PVC Warm Up

Work Capacity: Row 500m For Time

WOD: For Time

*Start at 1 of each and work up to 10*

Dead Lifts (185/135)

Toes 2 Bar

perform 20 Double Unders before each round 40 if you're doing singles

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

12-26-2012

Warm Up: MSCFWU

WOD: For Time

Run 400 Meters

10 Burpees

50 Wall Balls(20/14)

30 Burpees

30 Wall Balls

50 Burpees

10 Wall Balls

Run 400 Meters

Group Times: 10AM

12-21-2012

Warm Up: MSCFWU

WOD: "12 Days of Christmas"

1 Hand Stand Push Up

2 Box Jumps

3 Thrusters (95/65)

4 Pull Ups

5 Burpees

6 Toes 2 Bar 

7 Wall Balls

8 KB Swings (55/35)

9 Double Unders

10 Over Head Lunges (45/25)

11 Hang Power Cleans (95/65)

12 Snatches (95/65)

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

12-20-2012

Warm Up: Dynamic Warm Up

Band Stretches Upper and Lower body

WOD: Active Recovery

3 Rounds

Run 800m

Rest 4 minutes 

Or

3 Rounds

Row 1000 M

Rest 4 Minutes

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