2016-03-31 Deck of Cards downstairs

Thursday, March 31st, 2016
Meet downstairs

Warm up:
PVC stretch
Run 400 meters

WOD:
Deck of cards

Hearts:        Pushups
Spades:       KBS
Diamonds:  Situps
Clubs:         Wall ball shots

2016-03-30 15 Minute AMRAP Downstairs

Wednesday, March 30th, 2016
Meet downstairs

Strength:
Front Squat 5-4-3-2

AMRAP 15 Minutes:

20 Double unders
10 DB Thrusters
5 Box jumps

2016-03-29 Varied exercises with running

Tuesday, March 29th, 2016

Meet downstairs

PVC stretch, then 2 rounds of:
10 V-situps
10 squats with a short pause at the bottom
Hold in plank for a minute

WOD:
Run 200  meters
15 clean and jerks
Run 200 meters
25 Toes to bar
Run 200 meters
15 wall ball shots
Run 200 meters
25 KBS
Run 200 meters
15 Situps
Run 200 meters
25 Pushups

2016-03-28 Downstairs WOD

Monday, March 28th, 2016
Meet downstairs

PVC Stretch
100 Single unders
50 Situps

Strength:
Push press 5-5-3-3-2

AMRAP 12 Minutes

12 KBS
9 Box jumps
6 Pullups

2016-03-24 Fifties

Thursday, March 24th, 2016
Meet upstairs

200 single unders
10 squats
10 lunges on each side
10 PVC pass throughs
10 PVC good mornings

Strength:
Snatch grip deadlift 3-3-3-3 at bodyweight

WOD:
50 Squats
50 HR push-ups
50 Thrusters 75/55
50 Situps
50 KBS

2016-03-23 Back Squats and an AMRAP

Wednesday, March 23rd, 2016

Meet upstairs
Warm up in the atrium:

Bear Crawls
Baby Elephants
Toe Touches
High Knees

Then Strength:

Back Squat 5-5-3-3-1

AMRAP 10  minutes:

10 Box Jumps
20 KBS
30 SDHP
40 Situps

2016-03-17 Deck of Cards

Thursday, March 17th
Meet upstairs

Warm up:
PVC stretch
Row 500 OR run a half mile on the treadmill

DECK OF CARDS:

Diamonds:    Situps
Clubs:           Dumbbell push press
Spades:         Squats
Hearts:         KBS

Jokers:         Run one flight of stairs     

2016-03-16 Outdoor fun

Wednesday, March 16th, 2016
Meet downstairs at 1610

PVC stretch
200 Single unders
30 situps

Strength:
Deadlift 5-5-3-3-2

WOD:
4 Rounds

Run 400 meters
20 Goblet squats
15 Situps
10 Pushups
5 toes to bar

2016-03-15 Kettlebell Triplet

***this is Tuesday's organized WOD--we are short coaches this afternoon***
Meet upstairs at 1610 hours

Warmup:

PVC Warmup
40 pushups
40 situps
2 minutes at the bottom of the squat
Kettlebell Highpull Drill (see video below)

For time:

1-10!

Burpee Deadlifts--2 pood
One Handed KB Swings--1.5 pood (each hand ie, the last set will be a total of 20, 10 with each hand)
On Handed KB Snatch--1.0 pood (each hand)

2016-03-10 EMOM 20

Thursday, March 10th, 2016
Meet upstairs

PVC stretch

2 rounds of:
30 situps
20 squats
Hold in plank for one minute

WOD:
EMOM 20 minutes

Even minutes-15 Deadlifts
Odd minutes- 15 Pushups

2016-03-09 LOTS of stairs and KBS

Wednesday, March 9th, 2016
Meet upstairs

PVC stretch, then 2 rounds of:

20 Situps
10 man makers (5 each side)

WOD: (Some of our awesome CrossFitters recently did this one. It is such a butt kicker, I thought we would bring it back!)

25 KBS
5 sets of stairs (down and up is 1)
20 KBS
4 sets of stairs
15 KBS
3 sets of stairs
10 KBS
2 sets of stairs
5 KBS
1 set of stairs

2016-03-08 AMRAP upstairs

Tuesday, March 8th, 2016
Meet upstairs

Row 500

Strength:
5-3-1 Strict press

WOD:
AMRAP 15

21 Box jumps
15 Burpees
9 OHS

2016-03-07 "Angie" modified

Monday, March 7th, 2016

FYI: Today is Sgt. Dan Kraus' birthday!! Happy Birthday, Dan :)

Meet downstairs
Warmup:
PVC stretch
200 single unders

Strength:
5-5-3-3-1 Sumo Deadlift High Pull

WOD:
50 Pullups
Run 400 meters
100 Pushups
Run 400 meters
100 Situps
Run 400 meters
100 squats
Run 400 meters

Our Sport is Catching Badguys

This video is fantastic.  The fight shows what a strong and well trained police athlete is capable of doing against a strong and highly motivated opponent.  The Gracie brothers' breakdown is worthwhile as well. 

2016-03-03

Thursday, March 3rd, 2016
Meet downstairs

Warmup with PVC stretch, then
Group toe touches
5-5-3-3-2 Front squats

WOD:
Run 400 m
50 KBS
Run 400 m
40 box jumps
Run 400 m
30  knees to elbows
Run 400 m
20 Wall ball shots

2016-03-01

Tuesday, March 1st, 2016
Meet upstairs at 1610

Warm up in the atrium:
Run 5 laps, then
Walking toe touches one leg of the atrium
Crab walks one leg of the atrium
Bear crawl one leg of the atrium
Walking lunges one leg of the atrium

Then EMOM 15 minutes:
Minute 1: Row
Minute 2: 50 single unders
Minute 3: 10 Thrusters