1-31-14

Warm Up: – 2 Rounds NFT

400m run

15 H/R pushups

15 dips

Strength: – Floor Press 

10 – 10 – 10 – 10

3 MU progressions between sets

WOD: – 3 Rounds for time

5 Strict MU

10 Strict HS pushups

15 Pistols each leg

1-30-14

Warm Up: – 800m run

15 T2B

20 Back extensions

25 Jumping squats

Mobility: –  10 min shoulder/latimus smash

Test OH / Re-test

Skills: – 10 min : Collect the following

25 Reverse box jumps

25 Precision plate jumps

WOD: – 4 rounds for time:

30 weighted box step-ups @45/30

30 OH plate lunges @45/30

1-29-14

Warm Up: – AMRAC 8 

7 pullups

7 kb swings

7 goblet squats

Strength: – 3 sets to failure

AMRAP- SP, PP, PJ

WOD: – 21 – 15 – 9

Deadlifts @ 60% 1RM

Burpee pullups

1-28-14

SNOW DAY! Here’s a little indoor/outdoor WOD 

to keep you busy for a bit…..

WOD: 200 Squats

100 Pushups

100 Chair/couch dips

Then; EMOM 10

Max hold side planks (alt arm)

1-27-14

Warm Up: – 2 min DU

20 medball wall-toss situps

20 pullups

20 box jumps

80ft OH plate lunges @ 45/25

Skill: – Athletes Choice

2 skills  – 15 min each

WOD: – “Ruh-Row Shaggy”

1-24-14

Warm Up: – 400m medball run

30 jumping squats

30 KB swings @ “heavy”

30 straight leg situps

WOD: – Back Squat 10 – 10 – 10 – 10

Deadlift 10 – 10 – 10 – 10

Complete 10 ring pushups between sets

1-23-14


Warm Up: – ” 1/4 Angie”

25 pullups

25 pushups

25 situps 

25 squats

Then practice DU until WU is

completed by everyone

Skill: – 4 rounds NFT

10 KB windmills @ “medium”

10 banded squats @ 2302

WOD: – AMRAP 10

10 SDHP @ 65/45

10 situps

1-22-14

Warm Up: – AMRAC 8

12 box jumps (squat landing)

10 pushups w/feet on box

6 skin the cats

WOD: – “Marguerita”

50 reps of the following:

Burpee, Pushup, Jumping Jack, Situp, Handstand

Strength: – OH Squats

10 – 10 – 10 – 10- 10

1-20-14


Warm Up: – 2 min each of the following:

DU/SU

Burpees

Mtn. Climbers

Then;

Coach led stretch session

WOD: – 4 rounds

800m run

Rest 2 min

Score = best 800m time

Skill: – 10 rope climbs

1-18-14

Warm Up: – 2 Min DU/SU

Then; complete 30 seconds of each movement

below, followed by 30 seconds of rest while 

moving to the next exercise.

Burpees

Jumping squats 

Pullups

Box jumps

OH plate lunges @ 25/10

Mtn. Climbers

WOD: – EMOM 14

Odd min: 3 Bodyblasters

Even min: 10 Goblet squats @ “medium”