2-1-14

Warm Up: 3x 50 base jumps, 10 burpees, 10 good mornings

Strength: 3x10 DB shoulder press heavy as possible

Metcon: for time

              200m run

              30 kb swings

              400m run

              20 kb swings

              600m run

              10 kb swings

1-30-14

Warm Up: 3x 10 wall squats, 10 ring rows, 10 jumping ring dips

Skill: kipping and pull ups

MetCon: 10 min AMRAP

               5 pull ups 

               10 wall balls

               15 curl ups

1-28-14

1-28-14

Warm Up: 3x 1 min double unders, 10 wall squats, Banded arm stretches

Strength: 5x2 Front Squat

MetCon: 7 Min AMRAP
               1 HSPU
               3 Deadlifts (115/75)
               2 HSPU
               6 Deadlifts
               and so on

1-25-14

Warm up: 3x 10 wall squats, 1 min row, 10 push ups

Skill: kipping and T2B practice and progressions

MetCon: 10 Min AMRAP
               30 Double Unders 
               15 Wall Balls
               10 T2B 

1-23-14

Warm Up: 3x Burpee Broad Jumps, Dead Bug Holds, 10 Wall Squats

Strength: 1 RM Clean and Jerk

MetCon: 10 Min AMRAP
               30 Double Unders
               15 Wall Balls
               10 T2B
              

1-21-14

Due to the snow storm teens class is canceled

1-18-14

Warm Up: 3x 15 Burpees, 10 Shoulder Passes, 10 Jumping Ring Dips

Strength: 5x2 Split or Push Jerk

MetCon: 10 Min AMRAP
               6 Push Ups
               9 KB Swings
               12 Box Jumps

1-16-14

Warm Up: 3x 15 Air Squats, 10 leg swings each way, 40 base jumps

Skill: Pistols

MetCon: 10 Min AMRAP
               10 Push Press
               20 Alt Pistols
               100m Row

1-14-14

Warm Up: 3x 10 wall Squats, 10 Push Ups, 10 burpees

Strength: Crossfit Total
              1 RM Squat (3 attempts)
              1 RM Press (3 attempts)
              1 RM Deadlift (3 attempts)
             

1-9-14

Warm Up: 3x 10 see saw walks, 30 sec dead bug hold, burpee sprints

Skill: pull ups

Metcon: 10 min AMRAP 

              5 pull ups

              10 Deadlifts 115/75

              15 lateral jumps over bar 

1-7-14

Warm Up: 3x Partner Side Steps, 10 air squats, 10 push ups

Strength: 5x3 Back Squat

MetCon: 10 Min AMRAP
              Row Max Distance
             

1-4-14

Warm Up: 3x Bear Crawls Down and Back the Length of the Gym, 10 Wall Squats, 50 Base Jumps

Strength: 8 min EMOM 1 Power Clean, 1 Squat Clean, 1 Jerk

MetCon: 8 mins
              60 Wall Balls
              Max Power Snatches with remaining time (75/45)
              Score is number of snatches

1-2-14

Warm Up:  3x 10 Burpees, 15 Hollow Rocks, 1 min base jumps

Skill: Double Unders


MetCon: Annie
               50-40-30-20-10 Reps for time
               Double Unders
               Sit Ups