Monday March 4, 2013

Warm Up: 10 jumping Jacks, 10 squats, 10 push ups, 10 burpees

WOD:

PT Test
In 1 Minute:
Max Push Ups
Max Sit Ups
Max Squats
For Time:
50m Sprint

Monday, March 4, 2013

FRAN TASTIC

Warm up: foam roll T spine/shouders; front rack mob work; 10 pass thrus, 10 windmills, 250 m row, 2 x w/ light bar 5 front sq, 5 press, 5 pull ups

Saturday, March 2, 2013

Filthy Fifty

50 box jumps 24"
50 jumping pull ups
50 kb swings 35#/25#
50 walking lunge steps
50 kte
50 push press 45#/35#
50 wall balls 20#/24#

Friday, March 1, 2013

VIOLENT EXTENSION

Warm up: 400 m run; 3 x:  10 pass thrus, 10 pvc ohs, 10 swings 25#/15#, 5 burpees

Skill/focus:  Back Squat
warm ups:  2 x 5, 1 x 3, 1 x 2

Athlete of the Month February 2013:  Tiffanie H.

Thursday, February 28, 2013

PUSHING YOUR LIMITS

Warm up: 400 m run, 10 pvc push presses, 15 pass throughs, 10 push ups, 5 pull ups, 15 squats

Skill/focus:  Push Press

Wednesday, February 7, 2013

POWER

Warm up: 250 m row, 20 lunges w/ oh arm raise, 15 push ups, 10 half burpees, 10 pass thrus, 10 windmills, 10 pvc clean pulls

Skill/focus:  Power Clean

Wednesday, February 27, 2013

Warm Up: 3 Cartwheels, 15m Broad jumps, 10m Pivoting Planks, 15m Lunge walk

Skill Focus: Review HSPU

WOD: Team Up!

Tuesday, February 26, 2013

 TARZAN

Warm up:  Spend 5 minutes working on double unders, 30 sec handstand hold,
10 burpees, 10ea 1-arm db row 25#/20

Monday, February 25, 2013

Lungevity

Warm up:  50 single jump ropes, 30 du's (or attempts), 20 walking lunges, 1 rd of Cindy

Skill/focus:  Barbell Lunge