10-1-2012

Warm Up: Clean Progression

Strength: Power Clean x 2 EMOM @ @ 90% for 5 minutes. Then 1 every 30 sec @ 95% for 5 minutes

WOD: For Time
600 M Run
5 Burpees
400 Meter Run

10 Burpees
200 Meter Run
15 Burpees
100 Meter Run
20 Burpees
200 Meter Run
15 Burpees
400 Meter Run
10 Burpees
600 Meter Run
5 Burpees

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

Warm Up: PVC WARM UP

WOD: 150 Burpees for time
(stop every minute and do 5 sit up)

9-26-2012

WARM UP: MSCFWU

WOD: 6 Rounds
Run or Row 400 Meters (alternate, complete 3 of each)
50 Double Unders (150 Singles)
15 Box Jumps

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

9-25-2012

Warm Up: Dynamic Warm Up

WOD: 6 Rounds
10 Toes 2 Bar
10 Hip Extensions
10 Down Ups
10 Alternating Box Jumps

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

9-24-2012

Warm Up: Clean Progression

Strength: Every minute on the minute for 10 Minutes
2 Cleans 85

WOD: 7 Rounds
7 Pull Ups
7 Toes through rings
7 GHD Sit Ups
7 Hang Cleans (95/65)
7 Push Press
7 Back Squats
7 Bar Faceing Burpees

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

9-22-2012

WOD: Teams of 2 (alternate work and rest)
150 Push Ups
150 Squats

then
4 x 400 meter medball run (20/14)
then
150 Wall Ball Shots (20/14)
then
Row 2000 Meters ( switch out every 500)

Group Times: 10AM

9-21-2012

Warm Up: Burgener Warm Up

Strength: Hang Squat Snatch Practice

WOD: "Isabel"
30 Snatches (135/95)

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