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

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