Weather Report………..COLD. Dress accordingly
Warm Up
2 rounds:
400m
10 Box Jumps
10 Burpees
1 Burgener
Tuck Jumps 5×10
Mats
Ladders
WOD
3 Rounds:
400m Run
50 Air Squats
If there is any interest at all for the Sactown Throwdown please let me know. It is an individual and Team event. There is also a chance for volunteering at the event (you get a shirt and Beenie). Courtney Powell will be here to disscuss the competition as well as the volunteeing.
Maybe some Extra Credit as well.
Warm Up
2 Rounds:
10 Pull Ups
10 Push Ups
10 Sit Ups
10 Air Squats
Front Squat 5×5
Burgeners x 2
WOD – “Angie”
1 Round
100 Pull Ups
100 Push Ups
100 Sit Ups
100 Air Squats
for time
*a student may not leave one exercise to go to another unitl he/she has finished the last.
Last Friday’s Concert @DC in Full
Reminders:
1. Wednesday night Cocoa and Cramming:
We are offering a 1 hour class that will allow students to achieve up to 2 full make up days in PE.
The reason its 1 hour is so they can spend the 2nd hour in another class they need help in.
Our Class will be held from 6:00-7:00pm
2. Final Binder Check – Wednesday
3. Final is on Thursday Morning @7:50am
4. You are graded on everything you do from the moment you step on campus.
5. This day is 10% of your Grade
6. All Make up forms are due today – Wednesday December 19, 2012 @ 8:00am
Today will be an explanation of Fight Gone Bad as well as a Demonstration.
The rest of the period is yours:
Goal setting for FGB
Max
Leave comments and feelings about:
The Class
Your Goals – Completed?
Are you coming Back?
Warm Up
3 Rounds:
10 Push Ups
10 DeadLift
10 Box Jumps
10 Sit Ups
Overhead Squat 5×5
SDLHP 3×15
WOD – “Yancey
7×1 Snatch
7×1 Clean
7×1 Pull
Advanced lifter may choose to begin with 40kg
Add Weight each rep
Core
Plank or Prone Isolation 5×30 sec
Warm Up
1600m run
Mats
Ladders
Find a Max
Choose one Lift (15 Min)
WOD
5 Rounds:
300m
50 Push Ups
Warm Up
800m
20 Sit Ups
10 Push Ups
400m
DeadLift 5×5
Snatch Complex x 2
WOD – “2012”
12 Minute AMRAP
20 Snatch
12 Box Jump Burpees (BJB)
m – 30kg bar and a 20’box
f – 20kg bar and a 16″ box
Score shows as : complete rounds – snatch – BJB
Warm Up
2 Rounds
10 Ninja Roll Ups
20 Box Jump Burpees
Cleans 5×5
Snatch 3×10
WOD – “Steve”
20 Minute Progression
Russian Kettle Swings
20-24kg Bell
Core
Deadbugs 5×10
Happy 12-12-12
Warm Up
1 Burgener
10 Snatch Balance
10 Box Jumps
10 SDLHP
Jerk 5×5
Russian Swing 3×20
WOD – “Robert”
Push Press
2×3
3×2
5×1
Advanced Lifter to Start at 40 kg
Increase loads each set
Core
Back Extensions 5×30
Crossfit Del Campo 