6.1.13.

mobility: warm-up: WOD 1: Cortnaeā€™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

5.7.13.

mobility: warm-up 8.5.2.2. Front Squats 2 High Jumps 5 strict knees to chest strength: front squat 5×1 wod: 10.9.8.7.6.5.4.3.2.1. goblet squat toes 2 bar hand release push-ups

5.2.13.

mobility: warm-up: A. 3x 8/12 ring dips 20 bulgarian split squats B. 2x 2 power clean 5 pushpress 10 back squat wod: 5x amrap 1 min each hand release push-ups feet on plate back squats Sit-ups(W) rest

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

3.16.13.

mobility: warm-up: 3x 100m buddy carry 30:30:30 plank complex 10 band pull aparts wod: 3x 400m run 30 kb swings 21 hand release push-up

2.27.13.

mobility: warm-up: 3x 4/8 pull-ups 20 lateral hops 5 squat cleans + pushpress skill: muscle-ups wod: 5x 10 power cleans 20 squat jumps 10 hand release push-ups