Monday, 11/25/2013 WOD

Warm Up 60 Double Unders (180 singles) 3×20 Pull overs Team Stretch For Time: 10 Rounds 3 Pullups 6 Pushups 9 Air Squats Olympic Lifting Programming Athletes will be provided instruction on how to follow the Oly Strength programming. Strength training should be performed 3-5 times a week. If you want to get strong, Oly programming is the way to do it. Please don’t miss this instructional and performance session. Times: Nicole 8:27 Lili 9:10 Juan 9:10 Brooks 4:26 AG 4:35 Smiley 5:08 Big Country 6:15 Caileigh 7:34 Hollywood 8:16 Stacey 8:16 MCC 6:24 Skills: Mike D 3+8 Jill 8:03 Ricky 5:52 Strength: MCC Nicole Brooks Hollywood Smiley AG Stacey Caileigh Big Country...

Saturday, 11/23/2013 WOD

WOD: AMRAP 16 minutes 7 Burpee Pull Ups 7 Front Squats (95/155) Warm Up: 60 double Unders Rope Climb Instructional and Practice WOD Specific Warm Up 5×5 Front Squats, Burpee Pullups Allen (125) 7+7 Utah (135) 6+7 Shandra (65) 9 Nicole (65) 6+3 MCC (115) 7+1 Javi (115)...

Friday, 11/22/13 WOD

WOD:  “Tabata”” Wall Balls, (14/20) Warm up: Jump rope drill Team Stretch Wod Specific Warm up: 5×5 Wall ball Score: Brooks 8 AG 7 Roberto 8 Ben S 8 MCC 8 Big Country 8 Bo 10 (Mod) Robert 8 (16lbs) Javi 8 (12lbs) Alec 9 (10lbs) Michele 7 (6lbs) Christine 7 (6lbs) Brooke 8 (4lbs) Thursday: Christine 6+28 Strength: Alec Bo Roberto Javi Brooks AG Brooke MCC Robert Ben S    ...

Thursday, 11/21/2013 WOD

WOD: 15 Minute AMRAP 5 Pullups 10 Push Ups 15 Box Jumps Warm Up: 30 Double Unders 3×15 WallBalls (10/14) 30 Double Unders Team Stretch WOD Specific Warm Up 3×5 Push Ups, Box Jumps Pull up warm up in between Scores: Lili 9+2 CQ 6+5 Big Country 6+5 Hollywood 8 Caileigh 6+5 Wednesday: Bo 14:18 Roberto...

Wednesday, 11/20/2013 WOD

WOD:  For Time: 4 Rounds 9 Squat Cleans (75/105) 15 Burpees 21 Situps Warm Up: 400 M Run 3×12 KB Lunges (8/12) Team Stretch WOD Specific Warm Up: 5×5 Squat Clean, Burpees, Situps Squat Cleans-start light and work up to workout weight Times: Lili 19:20 (55) Alec 16:11 (85) MCC 16:11 (85) Mike 17:07 (105) Stacey 14:31 (Mod) Caileigh 14:42 (Mod) Intro: Ricky 8:55 Brooke 7:42 Strength:...
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