Pick a girl, and do her as fast as you can!

Let's finish this round with a bang.

Warmup
Burpee Crowd Wave
Athletes will line up side by side, holding the bottom of an air squat. One by one, each athlete will complete one burpee, then immediately resume the bottom position of an air squat. When every athlete has done his or her burpees, the first person will start again. Athletes will complete three rounds. Throughout the three rounds, there will be a one burpee penalty for every athlete who leaves the bottom position of their squat. After the warmup, all athletes will complete the penalty burpees.


Team Metcon
With the class divided in two, teams will assign athletes to individual workouts based on skills, strengths, or preference. The workout starts with two athletes going head-to-head on one workout, and ONLY WHEN the athlete finishes his or her respective workout will the next athlete begin his or her chosen workout. Today, the prescribed weights WILL be used. 


The workouts will be done in this sequence:


Mini Jackie
500 Meter Row
40 Dumbbell Thrusters 20#/10#
30 TRX Rows (At lowest possible angle)

Mini Elizabeth
21-15-9
Dumbbell Squat Clean 30#/15# (Two dumbbells)
Hand Release Pushups

Mini Karen
100 Wall Ball Shots 14#/10#

Mini Grace
30 Alternating Kettlebell Clean & Jerks 40#/25#

Mini Angie
50-40-30-20-10 Single Skips
25-20-15-10-5 Situps (Towel under lumbar spine)

Mini Fran
21-15-9
Barbell Thrusters 65#/45#
TRX Rows (At lowest possible angle)

When you're done with your respective workout, if you have the energy to, cheer on your team AND the other team.

WOD 4/23/12

Warmup
"Swing-Flip" Instruction


"Virtuosity Gone Bad"


3 One-Minute Rounds for Total Reps of:
Kettlebell "Swing-Flips"
Kettlebell Sumo Deadlift High Pulls
Box Jumps
Barbell Push Press
Crawl-Outs
Rest

Each athlete will cycle through all stations thrice, keeping track of total reps performed. Score is total number of reps.

WOD 4/16/12

Warmup
One Lap each of:
Knee Hugs
Walking Quad Stretch
Inch-Worm
Single-Leg Reach

Skill Builder
Dumbbell Snatch Review

Metcon
AMRAP 15 Minutes
15 Air Squats
5 Hand Release Pushups
5 Dumbbell Burpee-Snatches Left/Right Arm
5 Dumbbell Burpee-Snatches Left/Right Arm

Boom.

WOD 4/12/12

Warmup

Spealler Warmup

Skill Builder

High Hang Power Clean

Metcon

4 RFT

8 Wall Crawls with Pushup

12 Hang Power Cleans

16 Front Squats (HEHEHE)

WOD 4/9/12

Warmup
Team Suicides

Everyone runs twice.


Skill Builder
Air Squat Clinic


Metcon
12 Min AMRAP
12 Situps
12 Dumbbell Renegade Rows (Two is one)
12 Dumbbell Thrusters

WOD 4/5/12

Warmup
Death by Burpee

*Death by (insert exercise here)- Every minute on the minute, perform the corresponding repetitions of (insert exercise here). 


Example:
Timer Starts, perform 1 Burpee.
At 1:00, perform 2 Burpees.
At 2:00, perform 3 Burpees.
At 3:00, perform 4 Burpees.
At 4:00, perform 5 Burpees.
Etc.
You are considered "dead" when you can't complete the repetitions within the minute.

Metcon
5 RFT
10 Crawl-Outs (No Pushup)
20 Hand Release Pushups
30 Squat Jumps

WOD 4/2/12

APRIL FOOLS!

Double Day today. Have fun!

Skill Review
Dumbbell/ Kettlebell Snatch
Turkish Get-Up

Metcon
AMRAP 10
10 Dumbbell Snatch Left Arm/ Right Arm
10 Dumbbell Snatch Right Arm/ Left Arm
10 Grasshopper

Rest 5 minutes... Then...

AMRAP 10
Work up the following ladder.
1 Turkish Get-Up Each Arm
2 Turkish Get-Ups Each Arm
3 Turkish Get-Ups Each Arm
4 Turkish Get-Ups Each Arm
5 Turkish Get-Ups Each Arm
Etc...