Saturday Team WOD
1/26/13

Warm Up
800m Caterpillar Run
20 lunging pass thrus
10 banded good mornings

Mobility
Hips, ankles, & calves

WOD:
In teams of 6
10 minutes max distance row, switching every 20 strokes
Rest 3 minutes, then AMRAP FGB Style:
Jump Squats 45/33
KB SDHP 32/24
Box Jumps 24/20
AbMat Sit-ups
Double Unders
Rest

Saturday Team WOD

Don't forget -- the Jazz Half is going on today! Plan your route coming to class today!

Warm-Up
Run 800
1-length lunging pass thrus
1-length duck walk
10 banded good mornings
10 wall squats
30-sec L-sit

Team WOD: In teams of 4, complete 5-min stations for Max Reps
Calorie Row (Switch every 10 pulls)
Wall ball shots down the wall
Partner Carries/Wheelbarrow Walks (wheelbarrow walks count as 3 reps)
Tire Flips and jumps
Pull ups (human-assist only, one teammate doing pull ups at a time)
100m Sandbag runs (two teammates may run at once)
**2-min between stations to write score on the board and switch.

Open Gym: Uptown only 11 am-12:30pm

Obstacle Course Trials: Leave at 10am from CrossFit Nola w/Mollie


Saturday Team WOD

Warm up:
Run 800m/Row 1000m
1 length centipede with push up
1 length Samson stretch

Then 2 rounds:
5 shoulder pass thrus
5 wall squats
5 pull ups (use a buddy for assistance)
5 dips (use a buddy for assistance)
5 knees to elbows

Mobility

WOD:
In teams of 4, complete 4 rounds "relay style"
1 rope climb
10 DB Squat Clean Thrusters 35/25
20 Box Jumps 24/20
30 Abmat sit ups
40 Double Unders

** In relay style, the next team member cannot start until the team member immediately in front clears the station. The first team member cannot start the next round until the last team member finishes the prior round.
** 30 minute cut-off.
** No more than 1 box and 2 sets of dumbbells per team.
** Sub 3 rope pulls for 1 rope climb.
** Full hip extension on top of the box.
** Sub 100 singles for 40 doubles.

For those of you who haven't heard, we are currently planning on hosting an Outlaw Training Camp.  The New Orleans date, which is supposed to be posted tonight, will be on Feb 24th (Sunday night) through Feb 26th (Tuesday).  These camps have had the history of selling out very quickly, sometimes in less than 30 minutes.  If you are interested in getting a spot, please text (preferred, 734-645-8069) or email Jeff (jgermond7@gmail.com) ASAP.  The links to obtain a spot in the camp will (should) be LIVE tomorrow morning at 9:00 AM EST.    You will need to pay with PayPal first (which will guarantee your spot), before registering for your spot.  The cost is $300.

Again if  you want a better chance to get a spot for tomorrow, please text Jeff tonight before 11 pm, or tomorrow morning after 6 am.  If the camp sells out, we will not have any power to get anyone in... 

Saturday Team WOD

Warm-Up
Row 100m sprint
10 Good Mornings 45/33
Row 250m sprint
1 length lunging pass thrus
1 length duck walk
Row 500m
1 length samson stretch
10 jump squats

WOD
In teams of 4-5, complete 5-min AMRAP at each station:
Team Wall Balls 20/14
Team Tire Flips
Team Pull Ups
Team 25' Sled Pushes
Team Partner Carries
**There will be 2 minutes between each station to rest and write your team's score on the white board.

Saturday Team WOD

Warm-Up
Leg Swing Cycle 10-LR/10-FB
Run 800m
3 rounds
10 PVC Pass Thrus
10 Good Mornings 45/33
10 Thrusters 45/33
10 Jump Squats

WOD: For Time
In teams of 2
While Partner A runs 400m, Partner B completes AMRAP of:
Wall Ball shots 20/14
SDHP 75/55
Pull Ups
Walking Lunges
Burpees
** Partners move to next station after each partner completes the station.
** Total time will be reduced by 1 second for every rep completed by the team.

Saturday
7/28/2012

Warm-Up
Run 800m/Row 1,000m
1-length lunging pass-thrus
1-length duck walk
1-length samson stretch
1-length centipede
10 wall squats
10 wall angels

WOD: In teams of 2
5-minute stations for max reps, 90-seconds to rest/record score/switch stations
1: Wall Ball/Sit up (20/16)
2: Box Jump/Push up (24/20)
3: Dumbbell Jerk/K2E (35/25)
4: Thruster/Burpee (45/33)
5: Overhead Squat/Double Under (65/45)
6: KB SHDP/Pull Up (32/24)
** Rep scheme is increasing ladder
** Score per station is highest reps completed by BOTH partners
** Overall score will be determined by lowest placement across all stations

Saturday Team Workout

Warm Up
Run 800m/Row 1000m
1 length samson stretch
1 length crab walk
1 length centipede with pushup

3 rounds
10 Wall balls 20/14
10 pass thrus
10 burpee broad jumps
30-sec L sit/tuck

WOD: Fight Gone Bodyweight
In teams of 2, complete 3 rounds each:
1-min max pull ups
1-min max push ups
1-min max sit ups
1-min max air squats
1-min max calories rowed

Saturday 6/30 -- WEAR LONG SOCKS FOR ROPE CLIMBS!

Warm Up
Row 1000m
1 length centipede with pushup
1 length bear crawl
1 length duck walk
1 length lunging pass thrus
3 rounds
10 jump squats
10 wall angels
10 thrusters with bar
30-sec plank hold

WOD:
In teams of 2 or 3:
20-min AMRAP:
While Partner A runs 400m, Partner B completes:
1 Rope Climb
10 Mountain Climbers
15 Wall Balls 20/14

Saturday Team WOD

Warm Up
1 length lunging pass thrus
1 length samson stretch
then ...
3 rounds
10 Wall Squats
10 Wall Balls

10 Pull Ups
10 Jump Squats

Group Mobility

WOD:
In Teams of 3-4, for time:
5 Rounds
5 Dumbbell Squat Clean Thrusters 35/25
10 Burpees
15 SDHP 75/55
20 KB Swings 24/16
Row 250m