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

5.15.13.

mobility: warm-up: 3x 10 Kipping toes to bar progression 6 Split Jumps 100m run wod 1: amrap 10mins 5 box jumps (30/24) 15 Toes 2 Bar wod 2: 2x 17 mega mans sandbag run

5.8.13.

mobility: warm-up: A. 100m run 10 sandbag shoulders B. kb complex wod: amrap 12 mins 100m sandbag run 20 kb swings 30 split jumps

3.11.13.

mobility: warm-up: 3x 16 Sandbag Shoulders 10 band pull aparts 100m run Skill: Kipping wod: 7x 5 Deadlifts 100m SB Run 7 Pull-ups

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, […]

12-5-12

mobility: warm-up: 2x 200m run 25 mb pull-overs Build up to Working Weight. WOD 1: amrap 10mins 5 power snatches @ 135# 11 toes 2 bar WOD 2: amrap 10mins 10 sandbag shoulders 100m sandbag run

10-2-12

Mobility: Warm-up: 2x 10 Squat Therapy 10 Ring Rows 15 Jane Fonda Hip Complex Strength: 5.3.1.1.1.1.1. Front Squats WOD: 5x 7 Renegade Man Makers (Push-up,Row, Burpee,Clean, Push-press, Lunge) 50+m Sandbag Run

9-18-17

Mobility: Warm-up: 7x Build up to heavy 1rep Power Clean 3 ring dips “or we could drink” WOD 1: 15.12.9.6. Burpees Power Clean WOD 2: 50m sandbag run 15.12.9.6. Weighted Sit-ups