Wednesday, September 5, 2012

Warm Up: 5 log rolls- 15m broad jump- dot drill- 5 hurdle hops- 15 m broad jump back to log rolls
Skill/Focus: Thrusters and plank games

WOD: AMRAP in any given amount of time
10 burpees

Wednesday, September 5, 2012

Holding Tank

Warm up:  250 m row, 2 x 10 swings 30#/20#, 10 squats, 5 kte, 30 s dh hold

WOD
2 person team
BB hang hold 225#/155#

Tuesday, September 4, 2012

Pull A Fast One

Warm up:  2 x 30 jumping jacks, 5 chin ups, 10 hollow rocks

Skill/focus:  Shoulder Press
1 x 8, 1 x 5, 1 x 3

WOD

Monday, September 3, 2012

Chain Gang

Warm up:  team selections; 400 m chain run, 2 x 10 pvc pass thrus, ohs, sdhp, mtn climbers (tot)

Skillfocus:  OHS

Saturday, September 1, 2012

Happy September Birthdays to. . .
Melissa R (9), Zuli (10), Robby C (15), Chris W (22), Scott B (23), Tiffanie (26), Kim N (30)

Thursday, August 30, 2012

Hang It Up

Warm up:  400 m run, 3 x 5 burpees, 5 pull ups

Skill/focus:  Hang Power Clean
1 x 5, 1 x 3, 1 x 2

WOD
E2MOM for 10 min

Wednesday, August 29, 2012

Paratrooper

Warm up:  400 m run stopping at 100 for 10 squats, 200 for 10 push ups, 300 for 10 squat jumps, 400 back inside for 10 pull ups