Fitness

Saturday 11-29-14

“Partner Cindy”
25 Min Amrap of:

5 Banded Pull Ups or Ring Rows
10 Push Ups
15 Air Squats
200 Meter Run- every 5 mins

While one person is working, the other person is resting. Complete as many rounds as possible in the time frame.

Note: Partner A must complete 1 full round before the other partner can go. This workout does NOT start with a run. Pick up where you left off.

Fitness Program Description

Performance

Saturday 11-29-14

“Partner Cindy”
25 Min Amrap of:

5 Pull Ups
10 Push Ups
15 Air Squats
200 Meter Run- every 5 mins

While one person is working, the other person is resting. Complete as many rounds as possible in the time frame.

Note: Partner A must complete 1 full round before the other partner can go. This workout does NOT start with a run. Pick up where you left off.

Performance Program Description

Competitor WOD

Saturday 11-29-14

Competitors:
A. Handstand Walks, as skill
B. 30-50 Muscle Ups not for time, as skill
B. Hang Power Cleans, build up to a tough triple
+
Workout:
3 Rounds for time:

10 Hang Power Cleans 225/145
20 Pistols- alt every other
30 Wall Balls 20/14
40 Double Unders
500 Meter Row

Competitor Program Description

Competitors submit your results/times HERE.


Teens WOD

Thursday 11-20-14

STRENGTH / SKILL WORK:
A1. Deadlifts 5 x 5
A2. Double Arm KB Snatch

WOD: 20 minute AMRAP
50 KB Swings
50 Pushups
50 Air Squats
50 Double Unders
10 Muscle Ups or Progressions

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Masters WOD

Wednesday 11-26-14

Masters at 8:00 am


Kids WOD

Tuesday 11-25-14

WARMUP: Partner AMRAP in teams of 2
10 Bounce Passes
10 Squat and Tosses
10 Situps with ball toss
10 Ball Pass Sprints

SKILL WORK: Wall Balls

WOD: Obstacle Course AMRAP
1 Rope Climb > 10 Wall Balls >
Agility Ladder > Burpee Hurdle Jumps > Crab Walk

GAME!!!