2.8.13.

mobility: warm-up: 3x 20 bulgarian split squats 10 ring push-ups 20 lateral Hops Strength: 5×1 Front Squats WOD: 10.9.8.7.6.5.4.3.2.1. Front Squat @ 60-70% Burpees

1.29.13

mobility: warm-up: 3x 10 ring rows (false grip) kb complex 20 mb pullovers wod: Perto’s Birthday Chipper 38 wallball shots 38 kb swings 38 burpees 38 pull-ups 38 kb thrusters floater: 38 cals on rower Outstanding work today everyone.

1.25.13.

mobility: warm-up: 3x 8 turkish get-ups 15 push-ups 20 agility drills skill: Muscle-ups wod: Reebok CrossFit Open 12.1 amrap 7mins burpees REST 90secs amrap 5mins sandbag get-ups REST 90secs amrap 1min box jump

1.16.13

mobility: warm-up: 3x 20 double unders 5 ring push-ups 5 squat therapy 20 mb pullovers Skill: Ring Dips WOD: burpees 5 mins rest 90secs kb swings 3 mins rest 90 secs box jumps 1mins

1.7.13.

mobility: warm-up: 3x 6 shoot thru 5-10 pull-ups (strict) 7 squat therapy skill: 5x 3-5 ring dips wod: 3 mins burpees rest 90secs 3 mins wallball rest 90secs 1 min box jumps

1.2.13.

mobility: warm-up/skills: 5x 3 hspu 3 “squat” clean & jerk strength: “Squat” Clean & Jerk 5×1 WOD: 5x 5 “squat” clean (@75-85%) 10 burpees I had an awesome post to go with this WOD and my dog ate it…ok, the dog didn’t really eat it, but the computer didn’t save as much of it as […]

12.26.12

Mobility: Warm-up: 3x 6 split jumps 9 sandbag clean & press Flutter kicks wod 1 40.30.20.10. kb swings air squats wod 2: 20.15.10.5. pull-ups burpees This is one of those it looks easy on paper, but when you mix in the Holiday “Cheer”, It got crazy quickly. Back to Normal Hours tomorrow, Thursday Dec. 27, […]

12.21.12

Mobility: warm-up: Tabata Wallball Shots skill: Handstands wod 10x 10 thrusters 10 burpees

12.15.12

mobility: Warm-up: mb pullovers squat therapy wopu WOD: amrap 15mins 30 KB Swings 20 Goblet Squats 10 Burpees

11-15-12

mobility: warm-up Part 1: 3x 15 Push-ups Agility Drills Part 2: 3-5x 3x Power Snatch 3x Broad Jumps Strength: 5×1 Hang Power Snatch WOD: 3x 15 Power Snatch 9 Burpees *Last Done 9-6-12*