Monday March 11, 2013

Warm Up: 5m Log roll > 15m Lunge walk > 5 Box jumps > 15m Backwards Lunge walk
Skill: Pull Ups and review Snatch
WOD: CF Jaguar Kids 13.1
20 burpees
15 snatches

Monday, March 11, 2013

ODDLY EVEN

Warm up: hip flexor/ext rot mob; 400 m run, 10 lunges tot, 2 x:  8 pause squats (2 s), 5 chin ups, 10 swings

Skill Focus: Box Squat

Saturday, March 9, 2013

FINISH THE CHALLENGE

WOD:

Partner up (to count/judge reps with each other)
300 m shuttle run (must touch down every time except the finish)
Rest 5 – 10 min

Friday, March 8, 2013

DRIVING GROUND

Warm up: 400 m run/row, 20 mtn clmbrs, 15 push ups, 10 mtn clmbrs, 15 sit ups
Foam roll stuff:  back, legs, shoulder 2-3 min

Thursday, March 7, 2013

CF JAG BALLER CHALLENGE

Warm up:  400 m run, 20 sit ups, 20 lunges, 20 squats; 1 min pvc ohs hold

Skill Focus: OHS

Wednesday, March 6, 2013

SUDDEN DEATH

Warm up: side/front lunge holds, band shoulder mob; 2 x 15 squat jacks, 10 kb sumo dl, 5 ea kb cleans, 5 push ups, 5 chin ups

Wednesday March 6, 2013

Warm Up: running drills then: basic dot drill, animal crawl to mat,
log rolls down mat, flying burpees back to dot drillSkill: Double Unders

WOD:
8 push ups
8 sit ups

Tuesday, March 5, 2013

4 X 4

Warm up:  running drills/mobility

4 x 400 m repeats 3 min btwn efforts
5 min rest

WOD:

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