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

5.16.13

mobility: warm-up: A. thrusters tgu B. Back Squat 5.3.2. strength: back squat 5×1 wod: 5.4.3.2.1.2.3.4.5. thrusters sandbag getups

5.6.2013

warm-up: 3x 5 strict pull-ups + 5 kipping pull-ups 6 Turkish get-ups 8 Sandbag Shoulders WOD: James Davis Birthday Blowout 4×9 36 years old. 5.6. 4x 9 pull-ups 9 sbgu 9 hspu 9 mb pullovers

4.9.13.

mobility: warm-up: Turkish Get-ups KB Press sandbag shoulder skill: Muscle-up wod: zac’s birthday wod Buy In: 26 burpees 6x 4 ring dips 9 sbgu Cash Out: 26 burpees Happy Birthday Zac!!!

4.1.13.

mobility: warm-up: 200m run 3x 4 turkish get-ups 4/8 pull-ups 6 cartwheels 200m run wod: 4x 200m run 12 HSPUs 10 sbgu

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

2.25.13.

mobility: warm-up: 3x 150m row 6 turkish get-ups 10 wallball shots wod 1: amrap 9mins 9 pull-ups 21 Thrusters wod 2: amrap 9 mins 10 sandbag get-ups 150m row

2.20.13.

mobility: warm-up: 3x 6 Turkish Get-ups 4/8 pull-ups 150m row wod: amrap 8mins 300m row 10 burpees 12 pull-ups wod 2 amrap 8mins 30 kb swing 10 Sandbag Get-ups

1.25.13.

mobility: warm-up: 3x 8 turkish get-ups 15 push-ups 20 agility drills skill: Muscle-ups wod: Reebok CrossFit Open 12.1 amrap 7mins burpees REST 90secs amrap 5mins sandbag get-ups REST 90secs amrap 1min box jump

1.14.13

mobility: Warm-up: 5.4.3.2.1. HSPU Dumbbell Complex WOD: 10.9.8.7.6.5.4.3.2.1. Thrusters Sandbag Get-ups