WOD | Friday, 8.31.12

Skills: Rowing technique then 500m for time benchmark.
WOD:
"Helen"
3 Rounds for time:
400m Run
21 KBS (53/35)
12 Pull-ups

WOD | Thursday, 8.30.12

Skills/Drills- 

OHS (10 Minutes to find Max)

WOD- "Annie"

50-40-30-20-10

Double-Unders

Sit-Ups

4 Minute Rest (mark Annie time)

50-40-30-20-10

Squats

Scissor Kicks (single count)

WOD | Wednesday, 8.29.12

Skills/Drills/Strength- Group Stretch/Warm Up

WOD- "Coe"

10 Rounds

10 Thrusters (95/65)

10 Ring Push ups

Army Sgt. Keith Adam Coe, 30, of Auburndale, Fla., assigned to the 1st Battalion, 37th Field Artillery Regiment, 3rd Stryker Brigade Combat Team, 2nd Infantry Division, Joint Base Lewis-McChord, Wash., died April 27th, 2010, in Khalis, Iraq, of wounds sustained when enemy forces attacked his unit with an explosive device. He is survived by his wife Katrina Coe, two sons, Killian and Keith Jr., and daughter, Klover.

WOD | Tuesday, 8.28.12

Skills/Drills- Front Squat (5x5x3x3x1x1)

WOD- 15 minute AMRAP

10 Pull Ups

15 Power Cleans (115/85)

Bear Crawl (cone to cone)

WOD | Monday, 8.27.12

Skills/Drills- Pull Ups/Muscle ups

WOD- 3 rounds for time-

15 Dead Lift (225/185)

50 Double Unders or 150 singles (Double Under attempts count)

20 1 arm KB Snatches (53/35)  10 each arm

WOD | Saturday, 8.25.12

"Tabatas"

WOD | Friday, 8.24.12

Skills/Drills: Coach led sprints

WOD

"Face of Fitness"

21-15-9

Ground to Overhead (95/65) (Do GTO first each round)

Ring Rows

Burpees

WOD | Thursday, 8.23.12

WOD- 5 Rounds For Time

Run 200m

5 Box Jump Walk overs (16'/12" boxes or stacked weights)

10 Box Dips

15 Supermans

20 V-Ups

WOD | Wednesday, 8.22.12

Skills/Drills- Power Snatch 5x5x5x5 (no heavier than 95/65)

WOD- 3 Rds for Time

20 Wall Balls (20/14)

20 Box Jump (24/20)

20 Weighted Walking Lunge Steps (35/25lb)

20 Push Press (95/65)

WOD | Tuesday, 8.21.12

Skills/Drills- Box Walkover Push Ups (push up position on one side of the box, walk up and over the box with hands and do a push up on the other side, then repeat)

WOD- 15 minute AMRAP

5 Wall Walks

10 (each arm) Jumping Wall Touches (touch  8’-9’)

5 Front Squats (135/95)

30 single count Bicycles

WOD | Monday, 8.20.12

Skills/Drills- Push Press 3x3x3x3x3

WOD- Nicole

AMRAP 20 Minutes

Run 400M

Max Rep Pull Ups

WOD | Saturday 8.18.12

Skill/Drills- KB Snatch- 10 reps each arm
WOD-
3 Rounds for time-
2 Rope Climbs- 12 ft or 10 Rope Pull ups
15 Toes to Bar
15 Ring Push Ups
20 Double Unders
10 Hug a twinkies
15 V-Ups

Way to go CFO Ladies on the Sit-Up Challenge!! That's a whole lot a Sit-ups right there!!

WOD | Friday, 8.17.12

Skills/Drills- Junkyard Dog

WOD- For Time-

50 Box Jumps (24/20)

Run 1 Mile

25 Bench Press (95/55)

WOD | Thursday, 8.16.12

Skills/Drills- Deadlift up to your 1st rep of WOD (1 Rep Max)

WOD- Deadlift

1-10-1-20-1-30

WOD | Wednesday, 8.15.12

Strength: 10 Minutes to find your max Power Clean

WOD- 10 rounds with a 1 minute rest in between, of (or any combination of):

Run 400m

or

Row 500m