Sunday, November 27, 2011

Warm up:
Move a bunch of "stuff" across the gym of "hot lava" had to use plates and teamwork to move across.

Skill:
Goblet squats/kettlebell swings

WOD:
5 rounds for time of:
10 goblet squats
10 kettle bell swings
1 shuttle sprint (run down the gym, run backwards back)

Cash out:
Max rope climbs/pulls in 5 minutes

Sunday, November 20, 2011

Warm up:
Med ball baby (warm up exercises executed and the kids were not allowed to drop or put the MedBall down unless instructed to do so)

Skill:
Wall Ball

WOD:
Partner 12 minute AMRAP
5 Wall Balls Partner 1
5 toss
5 Wall Balls partner 2

Thursday, November 17, 2011



Warm up:

2 Forward Rolls
Bear Crawl/Run

Skill:
Thruster

WOD:
7 Rounds of
7 Thrusters
2 Forward Rolls

Wednesday, November 9, 2011




Warm up:
Plank Games

Skill:
Pull-up
Push-up
Squat

WOD:
10 Minute Cindy
5 Pull-ups
10 Push-ups
!5 Squats

Sunday, November 6, 2011

Warm up:
Squat potato with different color balls (3 reps burpees or push ups) & jump rope

Skill:
Front Squat

WOD:
AMRAP in 12minutes
5 Front Squats
10 Pull Ups
15 Double Unders or 30 single unders

Cash out:
Max overhead plate hold