Month: August 2011

Wednesday August 24th, 2011

WarmUp: Coaches Choice

Skill: Thruster

8 by 3 : 3 Reps Must be Unbroken

WOD: On the Min Every Min Complete

2 Thruster (135/95)

2 Pullup

2 Wall Ball (20/16)

***Cap is 16 Mins for a Perfect Score of 16 Rounds. Go until Failure or Until you can No longer get all 3 Movements in 1 Minute Time Frame. Rest time is within the 1 min left over time from completed movements. ***

Tuesday August 23rd, 2011

WarmUp: Coaches Choice

Skill: Dbl Unders: WORK UNTIL YOU GET THEM! If you already have them…well…then work til you can string 100 together without stopping. Progression: 1 JR/1 Dbl Under: High Knees, Pike, Vertical

400m OH Run (25/10)
12 Hand Release Push Ups
24 Dbl Unders


LITTLE DOGS                               BIG DOGS

WARM UP:  rotate through
row  250m                                  row 300m
20 sec jumping jacks                    30 sec jumping jacks
20 sec plank holds                        30 sec plank holds
20 sec squats                               30 sec squats
WOD   7-6-5-4-3-2-1
dumbbell bear crawl 25m              dumbbell bear crawl 50m
thrusters                                      thrusters

Monday August 22nd, 2011

Warm Up: Coaches Choice

Strength Bias: Heavy Deads

7 by 5


5 DL (185/135)

15 Air squats

15 Sit ups

KIDS/TEENS  Warm up:  5-4-3-2-1 Reps as a group Run 50/100 m b/w rounds
    Air squat
    Front squat
    Wall ball
Big Dogs                Little Dogs
4 RFT                     4 RFT
10 burpees             5 Burpees
15 sit ups               10 sit ups
run 100m               run 50m

Sunday August 21st, 2011

Sunday is a Day of Rest!       Ephesians 4:29-32 Let no corrupting talk come out of your mouths, but only such as is good for building up, as fits the occasion, that it may give grace to those who hear. And do not grieve the Holy Spirit of God, by whom you were sealed for the day of redemption. Let all bitterness and wrath and anger and clamor and slander be put away from you, along with all malice. Be kind to one another, tenderhearted, forgiving one another, as God in Christ forgave you.

Risk more than others think is safe.
Care more than others think is wise.
Dream more than others think is practical.
Expect more than others think is possible.

Saturday August 20th, 2011

WarmUp: 3 RFT

400m Unknown Wgt’d Run

12 Dbl Unders

1-10sec L Hold (Parallettes/Rings/Free)

Skill: Hang Clean, HSPU, Slam Ball Technique



WOD: 3 Mins at 3 Stations 1 min Rest Between Each Station

Hang Clean (115/85)

Slam Ball (20/16)


$$$ CASH OUT $$$

Choose Just One. Replace your lowest number with Cash Out Reps.

Lateral Bar Jumps

CTB Pushups

CTB Pullups

Friday August 19th, 2011

Warm up:  Pass thru, Good mornings, lunges,  Then as a group -20 squats-20 box jumps-20 lateral single leg hops 
PVC Deadlift with band
WOD  8 min AMRAP
8 push press
8 knees to elbows
SKILL:  superman/hollow/Kip
STRETCH:  Teen lead
Warm up:  As a group- 10 squats 10 Box jumps 10 push ups; line hops and lunges
SKILL   Superman/hollow
5 push press
5 knees to elbows

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