6.7.13.

mobility: warm-up: A. 4x squat therapy rope turns B. Skill: HSPU C. Tabata Double Unders wod: 30 wallball shots 60 double unders 20 wallball shots 40 doulbe unders 10 wallball shots 20 double unders 5 wallball shots 10 double unders

5.29.13.

mobility: warm-up: wod: 29 min time cap 50 wallball shots 3x 400m run 21 kb swings 12 pull-ups 50 wallball shots 50.40.30.20.10. Double Unders Sit-ups 50 wallball shots

5.23.13.

mobility: warm-up: A. 3x 5 strict pull-ups 10 kips 5 hang squat cleans + pushpress B. deadlift wod: “Allison” 32 wallball shots 8x 4 Deadlift 5 c2b Pull-ups 32 wallball shots

5.3.13.

mobility: warm-up: A. 1x 400m run. B. 3x 4/8 hspu. 16 step-ups 1 min jump rope wod: 500m run 10 box jumps 20 wallball shots 400m run 8 box jumps 16 wallball shots 300m run 6 box jumps 12 wallball shots 200m run 4 box jumps 8 wallball shots 100m run 2 box jumps 4 […]

4.26.13.

mobility: warm-up: A. 3x (increasing weight) 5 power cleans 10 deadlifts 5-7 wallball shots B. build up bar wod: 10mins 20.18.16.14.12.10. walball shots 10.9.8.7.6.5. deadlifts

4.4.13.

mobility: warm-up: 100m run. 5 hspu 20 mb pullovers 200m run 5 hspu 20 mb pullovers 300m run 5 hspu 20 mb pullovers wod: Kate’s Birthday Extravaganza 4x 400m run 35.25.15.5. wallball shots kettle bells swings

3.23.13.

mobility: warm-up: A. 2x 20 kb thrusters 5 pull-ups 50 singles B. wallball shots double unders ring dips wod: CrossFit Open 13.3 amrap 12mins 150 wallball shots 90 double unders 30 muscle-ups

3.15.13.

mobility: warm-up: 3x KB Complex Agility Drills WOD “Echo” amrap 18mins 18 wallball shots 18 box jumps 18 one arm OH Squats (9/arm) 1pood. In honor of SFC Nic Moses who was killed One year ago today. He served and trained with one of our athletes and friends and in his Honor we do this […]

2.7.13.

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

1.24.13

mobility: warm-up: 3x 6 cartwheels 20 split jumps 5/10 strict pull-ups wod: “Dave P’s Birthday Blowout” 28 wallball shots then 4x 7 power snatch 7 hspu then 28 wallball shots Happy Birthday Dave P.