04/10/13

Warm Up: Fun

Strength:
A1. 3 Rope Climbs x3
A2. 12 GHD situps x3

WOD:

Run 400m
12 Hang Cleans (95/65)
12 KB Swings (55/35)
12 Goblet Lunges (55/35)
Run 400m
12 Hang Cleans
15 KB Swings
15 Goblet Lunges
Run 400m
12 Hang Cleans
18 KB Swings
18 Goblet Lunges

Cool Down: Static Stretching

L1 and L2 classes: 6, 7, 8:30, 12, 4, 5, 6, 7

4/09/13

Warm up: Dynamic
Strength:
A1. 60 second hollow hold x3
A2. AMRAP strict pullups x3
WOD:
12 min AMRAP
10 KB snatch - 5 per arm (55/35)
15 Ring Rows
20 Double unders
*scaled - 60 single unders
Cool Down: mobility with bands
Class times: 6, 7, 8:30 ,12, 4, 5, 6, 7

4/08/13

Warm Up: Stretch, dynamic
Strength and Skill: Front Squat 5-5-4-4-3-3-2-1

WOD:
5 Rounds
10 Cleans (95/65)
10 Box jumps
200m Run

We are no longer separating level 1 & 2 classes.  There will be 2 coaches during classes when needed.  There will be one coach focusing on level 1...which will be a scaled down version of level 2, and another coach for level 2.  Level 1 & 2 are welcome to attend any of our class times.

Class times:  6am, 7am, 8:30am, noon, 4pm, 5pm, 6pm, 7pm.  

4-5-13

4-5-13

Warm-Up:  Fun Friday warm-up

Strength: 3- 50 meter Prowler Pushes

Team W.O.D. =)

4-4-13

4-4-13

Level 1 & 2:

Warm-Up:  Dynamic, Shoulder stretches

W.O.D. 4 min AMRAP
              15 Thrusters (100/65)
              15 Chest to Bar Pull-ups
4 minute bonus for every 90 reps (rounds) completed.

*** Level 1 will scale weight to (75/45) and do regular pull-ups***
Class times:
Level 1: 6am, 9:30am, 4pm, 7pm
Level 2: 6am, 7am, 8:30am, noon, 4pm, 5pm, 6pm

4-3-13

Level 1:
Warm-up:  Introduce cleans or med ball cleans, Snatches.  Clean pull drills & Burgener

W.O.D.- 3 rounds
              Suicide drills (Rest 2 min. between each set)
              Rest 5 minutes
              8 min EMOM (every minute on the minute).
              2 cleans or medball cleans
              2 Snatches
             *Form over weight*
Immediately after emom, complete 100 sit-ups

Level 2:
Warm-Up: MSCFWU

W.O.D.- 3 rounds
              Suicide drills (Rest 2 min. b/t each)
              Rest 5 minutes
 You will pick a weight in-between 50% of your 1 rep max on cleans & snatches
              Perform Clean Drills & Burgener warm up with weight
              Move up to 70%
             10 min EMOM
               2 cleans
               2 snatches
Immediately after, complete 5x10 weighted G.H.D. sit-ups

Class Times:
Level 1 6am, 6pm
Level 2 6am, 7am, 8:30am, noon, 4, 5, 6

4-2-13

4/2/13

Level 1:

Warm Up: PVC Warm-Up, Shoulder stretching
                 3 Rounds:
                 10 dips
                 10 pull-ups (work on strict with a band)

W.O.D. 10 min AMRAP
              3 handstand push-up (modification)
              6 dips
              9 box jumps (20/18)
***Buy-in(optional)- 800 meter row***

Level 2:

Warm Up: PVC Warm-Up

Skill Work: Muscle-Up progression
                  3 Rounds:
                  Ring Rows
                  Reverse order transitions
                  Transition from toes

W.O.D. 15 min AMRAP
              3 handstand push-ups
              6 ring dips
              9 Box Jumps(24/20)
***Buy-in 1,000 meter row***
           

Class Times:
Level 1: 6am, 9:30am, 4pm, 7pm
Level 2: 6am, 7:00am, 8:30am, noon, 4pm, 5pm, 6pm