5.20.13.

mobility: warm-up: A. Tabata: Rope Turns B. 3x 5 squat therapy 10 kipping pull-up progression wod: 2x 50 double unders 40 air squats 30 kb snatches 20 pull-ups 10 burpees

5.13.13

mobility: warm-up: 3x 150m row 10 kips pull-up progression 3 power clean & jerk wod: Alex’s Birthday WOD Buy In/Cash Out: 30 cals on rower 5x 13 burpees 6 power cleans 13 pull-ups Happy Birthday Alex. We’ve had a lot of Birthday’s to Celebrate over the last few months and all of the celebrating we […]

5.1.13.

warm-up: A. 3x 10 push-ups 20 mb pullovers 20 rotations B. 2×4 Power Clean Hang Squat Clean Strength: Power Clean 5×1 wod: 5x 5 power cleans 8 burpees

4.27.13.

PARK WOD @ SLOAN’S LAKE mobility: crawling out of bed warm-up: some new stuff sunbathing endurance: shuttle sprints wod: squats farmers carry burpees

4.9.13.

mobility: warm-up: Turkish Get-ups KB Press sandbag shoulder skill: Muscle-up wod: zac’s birthday wod Buy In: 26 burpees 6x 4 ring dips 9 sbgu Cash Out: 26 burpees Happy Birthday Zac!!!

3.19.13.

mobility: warm-up: 3x 50 rope turns 10 ring rows 20 bulgarian split squats *New Style Double WOD* wod: 3x amrap 3 mins 15 burpees 9 pull-ups REST 60 secs amrap 3 mins 21 double unders 12 Overhead Lunges

3.9.13.

mobility: warm-up: A. 3x 4 shoot thru 21 double unders 3 snatch + overhead squat- barbell- little weight B. Build up Barbell WOD: Open Workout 13.1 17 minute AMRAP of: 40 Burpees 30 Snatch, 75 / 45 lbs 30 Burpees 30 Snatch, 135 / 75 lbs 20 Burpees 30 Snatch, 165 / 100 lbs 10 […]

3.5.13.

mobility: warm-up: A. 30:30:30 Double Unders KB Swings Rest B. Build up bar to working weight WOD: Lance’s Birthday Bash 5x 3 Deadlifts (HEAVY) 5 Burpees 38 Double Unders

2.20.13.

mobility: warm-up: 3x 6 Turkish Get-ups 4/8 pull-ups 150m row wod: amrap 8mins 300m row 10 burpees 12 pull-ups wod 2 amrap 8mins 30 kb swing 10 Sandbag Get-ups

2.13.13.

warm-up: 3x 5 shoot thrus 10 ring rows 20 bulgarian split squats wod 1: “8 minutes with Cindy” amrap 8mins 5 pull-ups 10 push-ups 15 squat jumps wod 2: amrap 8 mins 5 burpees 10 pistols 15 sit-ups