6.1.13.

mobility: warm-up: WOD 1: Cortnae’s Birthday Head Rush 6x 1min each Handstand Hold Deadlifts WOD 2: CrossFit Vantage One Year Anniversary 12 min amrap 100m sandbag run 3 sandbag get-ups/side 6 hand release push-ups 5 Chin ups

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

5.23.13.

mobility: warm-up: A. 3x 5 strict pull-ups 10 kips 5 hang squat cleans + pushpress B. deadlift wod: “Allison” 32 wallball shots 8x 4 Deadlift 5 c2b Pull-ups 32 wallball shots

4.26.13.

mobility: warm-up: A. 3x (increasing weight) 5 power cleans 10 deadlifts 5-7 wallball shots B. build up bar wod: 10mins 20.18.16.14.12.10. walball shots 10.9.8.7.6.5. deadlifts

4.16.13.

mobility: warm-up: A. Tabata Rope Turns 3x 10 Jane Fonda Hip Complex 10 Pull-ups (kipping) B. 5×2 Deadlifts wod: amrap 12mins 4 deadlifts 16 pull-ups 35 rope turns

4.5.13.

mobility: warm-up: 4x 200m row 5 ring push-ups 3x 10 JFHC 10x kipping Toes 2 Bar Progression wod: amrap 12 mins 6 deadlifts (onto 25# plates) 9 hand release push-ups 12 toes 2 bar

3.22.13.

mobility: warm-up: 3x 250m row 8 tgu 10 band pull aparts WOD: 1x 1000m row Rest 2mins 16.12.8. deadlifts sbgu

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”

3.5.13.

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

2.22.13.

mobility: warm-up: a. 30secs. handstand holds/taps 10 deadlifts 5 power cleans b. strength: strict press 5×1 wod: Diane 21.15.9. Deadlifts Handstand Push-up