10 is Enough

Warm Up: 250 row, 10 single arm swing, 10 w oh lunges

Skill Focus: Dumbell snatches: review form and technique
1 x 5, 1 x 3, ea side

WOD

Dumbbell Snatch 3. 2. 1. 1

Wednesday December 5, 2012

Warm Up: 200m run then, 10 jumping jacks , alligator crawl, 10 squats, 50-meter high-knee skip, 50-meter back pedal

Skill: Review squat and sit up technique and good plank position

Saturday, November 19, 2012

Fall Fitness Challenge

Saturday, October 6, 2012

Hurricane & Typhoon Bay Championships

Tuesday, December 4, 2012

PROJECT RUNWAY

Warm Up: 600m run, running drills

Skill Focus: pre sprint mob

WOD

1x200m
5 min rest

600 m run

Monday, December 3, 2012

HANGIN' WITH MRS. JAGER

Warm Up: 100 jump ropes, 50 on rt, 50 on lft, 15 mb cleans (w/squat)

Skill Focus: Squat Clean
1X5, 1X3, 1X2 to warm up

Monday, December 3, 2012

Warm up:  3 cartwheels -> 25m ski jump -> 25m duck walk -> 10 dot drills ->25m broad jumps

Skill: Hand Stands

WOD: Bradley

Friday, November 30, 2012

A WEEK W/OUT SQUATS? NOT

Warm Ups: 400 m run, 2 rounds of Cindy

Skill Focus: Front Squat & review technique of ab roll out
2 x 5, 1x 3