6.8.13.

8am Class mobility: warm-up: 250m row 15 plate sit-ups 25 m walking lunges 75m run wod: 3x 500m row 50 split jumps 25 db clean & press PARK WOD… meet at Tennis Courts off 26th and Tennyson mobility: warm-up: burpee broad jumps forward roll short run wod: 5x 20 push-ups 20 sandbag shoulders 20 sandbag […]

5.14.13.

mobility: warm-up: 5x 7 squat therapy 5-10 ring push-ups 60 secs rope turns wod: 25.20.15.10.5. front squats push-ups double unders

4.25.13.

mobility: warm-up: A. 3x 100m run mb pullovers B. kipping pullup drills wod: amrap 20mins 400m run 15 pull-ups 20 Push-ups

4.20.13.

mobility: warm-up: 200m run 5 renegade man makers (push-up.row.squat clean thruster) 10 straight leg raises wod: 800m run 10x 5 pull-ups 10 push-ups 15 air squats 20 sit-ups 800m run

2.16.13.

mobility: warm-up: wod: Paleo Benchmark 2.0 1x 1000 rower 2x 50 overhead lunges (25/) 25 hand release push-up 50 sit-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

2.6.13.

mobility: warm-up: 3x 20 Bulgarian Split Squats 20 Double-Unders 3-5 HSPU Strength: 5×1 Strict Press + Plank Complex amrap 8mins 50 air squats 30 double unders 20 push-ups

1.28.13.

mobility: warm-up: 3x 10 Ring Push-ups 16 Step-ups @ 20” 250m Rower WOD 10x 3 curtis p’s (hang squat clean + lunges + pushpress) 5/10 push-ups

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!

1.12.13

mobility: warm-up: 3x 10 kips 10 over and back lateral hops 20 mb pullovers WOD: Saturday Partner Wod 150 wallball shots 100 pull-ups 50 burpee box jumps 50 double unders 100 push-ups 150 sandbag shoulder