Saturday December 29, 2012

THE END IS NEAR

In teams of four complete as many rounds as possible of:

400m run
20 burpees
25 m db walking lunges
20 wall balls
AMRAP in 24 min

Friday, December 28, 2012

HOLIDAY ROAD

Warm Up: 400 m run; 3 x 5 1 arm swings, hollow rocks, back extensions

WOD

800 m run
30 swings 53#/35#

Thursday, December 27, 2012

OLY DAY

Warm Up: 500 m row or 400 m run; 2 x 10 push ups, 15 pass thrus, 100 jumpropes (singles); Burgener x 5

Skill Focus: Snatch and Clean Variations

By Paula Jager CSCS as published in Natural Muscle magazine December 2012

Wednesday, December 26, 2012

Cindy & The Grinch

Cindy

5 pull ups
10 push ups
15 squats
AMRAP in 20 min
Rest 5-10

The Grinch
Teams of 2

Athlete of the Month December 2012:  Monique H

Saturday, December 22, 2012

GET A LEG UP ON YOUR SHOPPING!

Warm up:  400 m run, 10 push ups, 10 pull ups, 10 jump lunges

Focus:  hip mobility

WOD

Friday, December 21, 2012

ISABEL

Warm Up: 500 m row; 10 pass thrus, sit ups, ohs, Burgener 1 x 10

Skill Focus: Snatch
Warm/build up as needed

WOD

Thursday, December 20, 2012

BENCH MEAT

Warm Up: 400 m run, 2 x 5 of burpees (no drop), split jumps

Skill Focus: Bench Press
Warm up, build as needed

WOD