6.5.13

mobility: warm-up: 5 power cleans 3 hang squat cleans 1 clean & jerk 2 High Jumps 4 Y+L WOD: 3x Amrap 3 mins 4 Power Cleans 6 Burpee Box Jumps

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

4.11.13.

mobility: warm-up: jump rope clean complex (hang squat clean. power clean. jerk) strength: 5×1 Power Clean + Jerk wod: Every minute on the minute for 10mins 3 power cleans 20 double unders Alright folks, go ahead and start posting your captions for what you think was going through Robb’s head at this point.

3.26.13

warm-up: A. 4x 20 kb swings 50 rope turns 25 double unders 10 JFHC B. 3x build up bar Power Clean wod: 3x 15 power cleans 20 burpee bar hops

3.18.13

mobility: warm-up: 3x 10 ring push-ups 5.3.2. power cleans 5.3.2. thrusters strength: power clean +pushpress 5×1 wod: 7x 5 power cleans @ 70% 6 HSPU

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

2.14.13.

“Valentines Day” mobility: warm-up: 3x 20 agility drill 4/8 ring dips 20 step ups Skill: muscle-ups 5×3-5 wod: 5x 6 Power Cleans 10 Box Jumps

1.15.13.

mobility: warm-up: 3x 10 kipping swings 4 shoot thrus 5 squat cleans WOD: “Len’s Birthday apalooza” 4x 8 C2B ring pull-up/pull-ups 8 power cleans @ 155# 8 Hand Release Push-ups then 1x 33 cals rower Happy Birthday Len. From all of us at CrossFit Vantage, we are truly honored to have you in our family!

12.31.12

Mobility: Warm-up: 10 kips 5 Power Cleans WOD: “Rory’s Choice” 3x 11 Power Cleans 11 Box Jumps “Christopher’s Wish” 5x 7 Renegade Rows 10 Toes 2 Bar