2.15.13.

mobility: warm-up: 3x 60 secs jump rope barbell complex strength: Back Squat 5×1 wod: 3x amrap 3mins Bear Complex (power clean.front squat. pushpress. back squat. pushpress.)

11-29-12

mobility: warm-up: 4x 6 squat therapy 1.strict pull-ups, 2.kipping pull-ups, 3.strict pull-ups, 4.kipping pull-ups 12 KB Thrusters WOD: 5x 5 Bear Complex 9 Pull-ups

10-19-12

Mobility: Warm-Up: 3x Squat Therapy Pull-ups PVC Warm-up WOD “Jessica” 10x 1 rope climb (sub 15 ring rows) 23 Hand Release Push-ups 2 Bear Complex (115/75) (Power Clean, Front Squat, Pushpress, Back Squat, Pushpress) Thank you to everyone who came out today and joined in the memorial WOD for Jessica Ridgeway. Our thoughts are with […]

7-17-12

Warm-up: Squat Therapy PVC Complex Rack Stretch Parellete Push-ups Strength: 5x 5 Ring Dips (10 Parellete) WOD: “Bear Tracks” For Quality 5x increase weight each round 3x Bear Complex (power clean, front squats, pushpress, back squat, pushpress) 4 strict Pull-ups 20 Plank-ups Hand Care. We are a core to extremity based program.  We use big, […]