6.10.13.

mobility: warm-up: 1x 400m run 3x 5 wall squats 5 pull-up variations wod 1: 21.15.9 front squat pull-ups wod 2: 4x 12 pushpress 12 box jumps

5.31.13.

mobility: warm-up: 3x 100m run 20 bulgarian split squat 3x press.3x pushpress. 3x pushjerk wod: 4x 200m run 12 pushpresses 20 pistols

5.18.13.

mobility: warmup: Coach’s Choice wod: 2x- Partner 1: 1000m row Partner 2: 12 push-press 12 lateral box jumps Partner 3: Plank Complex What better way to spend a Saturday morning than with your Friends!!!

3.7.13.

mobility: warm-up: A.3x 5/10 HSPU 20 bulgarian split squats 20 mb pullovers B. 5.3.2. strict press strength: strict press 5×1 wod: 5x 10 pushpress 20 air squats 10 toes 2 bar

2.7.13.

mobility: warm-up: WOD: “Fight Gone Bad” Rower Pushpress Box Jump SumoDeadlift HighPull Wallball Shots Rest

1.22.13.

mobility: warm-up: 200m run 20 bulgarian split squats (10/) 10 kips 5/10 strict pull-ups ⅗ HSPU “Broken Up Fran” wod 1: 21.15.9. front squats pull-ups wod 2: 100m sandbag run 21 pushpress 100m sandbag run 15 pushpress 100m sandbag run 9 pushpress In the fast paced world we live in, with instant updates, instant gratification, […]

12.28.12

Mobility: Warm-up: 3x 8 sandbag get-ups 8 shoot thrus 3-5x *build up bar* WOD: “DT” 5x 12 Deadlifts 9 Hang Power Cleans 6 Pushpresses Rx: 155#/105# In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED.Timothy is […]

11-23-12

mobility: Warm-up: 10.8.6.4.2. Shoot thru 10x agility drills wod: 5x 12 Barbell Pushpress 200m run 10 lateral box jumps

10-5-12

Mobility: Warm-up: 3x 30secs Handstand Hold crab walk inchworm 3 Cartwheels/Side Strength: 5×1 Push Jerk WOD: 4x 12 pushpress 35 Double Unders 12 Toes 2 Bar

9-24-12

Mobility: Warm-up: 2x 15-20 jane fonda hip complex 60sec plank complex 2x 30 Hip Bridges (10x 2legs,20x single legs) 20 MB sit-ups Strength: Build up to Heavy 1rep Strict Press 3-10 Strict Pull-ups wod: 3x 15 Hang Power Clean + Pushpress (95#-115#) 15 Toes 2 Bar