Monday, December 10, 2012

MAUK DADDY COMBINE

Warm Up:  25 jumping jacks, 25 mountain climbers, 3 x 5 of squat, push ups, ring rows,

Skill Focus:  Back Squat & DB Bench

Saturday, December 8, 2012

PLAY OUTSIDE

Warm Up: 400 m run, 10 squats, 10 push ups, 10 pull ups, 10 sit ups, 10 back ext Team selection

WOD

Teams of 4:

Friday, December 7, 2012

REAL HOUSEWIVES OF CF JAG

Warm Up: 250m row, 1 rd of Cindy

Skill Focus:  HSPU & Deadlift

Thursday, December 6, 2012

AB-SOLUTELY FABULOUS!

Warm Up: 400m run, 10 iron crosses, 10 scorpions, 10 squats, 10 chin ups

Skill Focus: Zercher Squat-review form and technique

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