Monday, October 29, 2012
HANG IN THERE
Warm Up: 400 m run or 500 m row, 10 pvc pass thrus, 10 push ups,
10 sit ups, Burgner warm up x 10
Skill Focus: (high) Hang Snatch
HANG IN THERE
Warm Up: 400 m run or 500 m row, 10 pvc pass thrus, 10 push ups,
10 sit ups, Burgner warm up x 10
Skill Focus: (high) Hang Snatch
Monday, October 29, 2012
CF Jaguar Kids Helen
Warm up: 5 burpees, bear crawl to forward roll, heel to toe walk, 5 hurdle jumps
Skill: Pull ups
WOD:
50 m run
CF Jaguar Kids Helen
Warm up: 5 burpees, bear crawl to forward roll, heel to toe walk, 5 hurdle jumps
Skill: Pull ups
WOD:
50 m run
Saturday, October 27, 2012
HALLOWEEN Dodge Ball
Warm Up: 600 m run, 10 pass thrus, 10 mb crossover push ups, 10 squats
Skill Focus: Rules & Regulations w/ Coach Kevin
HALLOWEEN Dodge Ball
Warm Up: 600 m run, 10 pass thrus, 10 mb crossover push ups, 10 squats
Skill Focus: Rules & Regulations w/ Coach Kevin
Nicky & the Girls: Night out!
Another lovely night out for the girls as they celebrate with Nicky on her and Pete's upcoming nuptials. . .
Another lovely night out for the girls as they celebrate with Nicky on her and Pete's upcoming nuptials. . .
Friday, October 26, 2012
HOW MANY MINUTES IN THE METCON
Warm Up: 200m run, 100 later shuffle (switch half way),100 m alt high knee/butt kicks
every 25m, 10 sdhp, 1 min OH squat hold w/pvc.
HOW MANY MINUTES IN THE METCON
Warm Up: 200m run, 100 later shuffle (switch half way),100 m alt high knee/butt kicks
every 25m, 10 sdhp, 1 min OH squat hold w/pvc.
Thursday, October 25, 2012
PLANKTON
Warm Up: 250m row, 15 mb push ups, 15 ring rows, 20 sit ups 20 back extensions
Skill Focus: DB Bench Press
1 x 8, 1 x 5
PLANKTON
Warm Up: 250m row, 15 mb push ups, 15 ring rows, 20 sit ups 20 back extensions
Skill Focus: DB Bench Press
1 x 8, 1 x 5
Wednesday, October 24, 2012
BURNING RUBBER
Warm Up: 400m run, 2 X 10 squats, 10 lateral reaching lunges total
Skill Focus: Back Squat
2 x 5, 1 x 3
WOD
BURNING RUBBER
Warm Up: 400m run, 2 X 10 squats, 10 lateral reaching lunges total
Skill Focus: Back Squat
2 x 5, 1 x 3
WOD
Wednesday, October 24, 2012
Warm Up: 5 handstand kick ups, 15m lunge walk, 5 tuck jumps, 15m backwards
lunge walk
Skill Focus: Pull ups
WOD
Cindy
Warm Up: 5 handstand kick ups, 15m lunge walk, 5 tuck jumps, 15m backwards
lunge walk
Skill Focus: Pull ups
WOD
Cindy
Tuesday, October 23, 2012
BLACKEST PEARL
Warm up: 100 jumping jacks, 15 medicine ball cleans
Skill/Focus: Clean and Jerk
work up to working weight
WOD
BLACKEST PEARL
Warm up: 100 jumping jacks, 15 medicine ball cleans
Skill/Focus: Clean and Jerk
work up to working weight
WOD