6.10.13.

mobility: warm-up: 1x 400m run 3x 5 wall squats 5 pull-up variations wod 1: 21.15.9 front squat pull-ups wod 2: 4x 12 pushpress 12 box jumps

5.28.13.

warm-up: A. 2x 10x JFHC 20 Hip Bridges Agility Drill B. Deadlifts (tech/build up bar) WOD: 21.15.9. Deadlifts Box Jumps

5.24.13.

mobility: warm-up: 1 min rope turns 20 mb pullovers 5/10 ring dips wod: For Time 6 box jumps 30 Renegade Rows 6 box jumps 30 DB Cleans & Jerks 6 box jumps 30 Sit-ups (W) 6 box jumps

5.3.13.

mobility: warm-up: A. 1x 400m run. B. 3x 4/8 hspu. 16 step-ups 1 min jump rope wod: 500m run 10 box jumps 20 wallball shots 400m run 8 box jumps 16 wallball shots 300m run 6 box jumps 12 wallball shots 200m run 4 box jumps 8 wallball shots 100m run 2 box jumps 4 […]

4.18.13

mobility: warm-up: 3x 200m row 3 broad jumps 10 pistols 15 mb pullovers wod: Tallie 30 cals buy in 4x 20 box jumps 20 wallball shots 20 sit-ups

4.8.13.

mobility: warm-up: rower bulgarian split squats pull-ups endurance: 2x500m row wod: 800m run 50 hr push-ups 40 box jumps 30 overhead lunges 20 pull-ups 10 cals on rower

3.25.13.

mobility: warm-up: 3x 8 ring push-ups split jumps 6 y+l wod: 25.20.15.10.5. renegade rows box jumps sit-ups

3.15.13.

mobility: warm-up: 3x KB Complex Agility Drills WOD “Echo” amrap 18mins 18 wallball shots 18 box jumps 18 one arm OH Squats (9/arm) 1pood. In honor of SFC Nic Moses who was killed One year ago today. He served and trained with one of our athletes and friends and in his Honor we do this […]

3.14.13.

mobility: warm-up: wod: Reebok CrossFit Games 13.2 Complete as many rounds and reps as possible in 10 minutes of: 5 Shoulder to overhead 10 Deadlift 15 Box jumps Men:115#/24″ Women:75#/20”

3.2.13.

mobility: warm-up: 2-3x 250m row 20 Parallete lateral hops 10 Ring Push-ups wod: tabata rower box jumps sumo deadlift highpull L-Hold (chinup pos) burpee?