4.18.13

mobility: warm-up: 3x 200m row 3 broad jumps 10 pistols 15 mb pullovers wod: Tallie 30 cals buy in 4x 20 box jumps 20 wallball shots 20 sit-ups

2.23.13.

mobility: warm-up: coaches choice wods: 3x 200m run 21 wallball shots 2x 300m run 21 hand release push-ups 1x 400m run 21 ground 2 overhead

1.29.13

mobility: warm-up: 3x 10 ring rows (false grip) kb complex 20 mb pullovers wod: Perto’s Birthday Chipper 38 wallball shots 38 kb swings 38 burpees 38 pull-ups 38 kb thrusters floater: 38 cals on rower Outstanding work today everyone.

10-18-12

Mobility: warm-up: Clean Progression wod 1: 12min time cap 7x 7 HSPU 5 Power Cleans 95#-135# wod 2: 9x 8 Wallball Shots 5 SBGU

9-11-12

Mobility: Warm-up: 2x 1 min jumprope 20 mb pullovers 200m run WOD: “United We Stand” 9x 11 step-ups 11 Push-ups 11 wallball shots 11 sandbag shoulders 50m Buddy Carry Thank you to all who came out and honored our fallen with us today.

7-20-12

Mobility: Warm-up: 3x 200m run 7 Squat Therapy 5 Power Cleans 8 Barbell Pushpress Strength: Squat Clean 5.3.1.1.1. WOD: 10.9.8.7.6.5.4.3.2.1. Power Cleans Wallball Shots Community In the early morning hours just before I left the house I found out about the unbelievable tragedy in a movie theater in Aurora. The sun hadn’t even come up […]

6-18-12

Mobility: Warm-up: 200m run 20 single arm kb swings 10 push-ups 10 Goblet Squats 10 Pull-ups 250m Row “Champaign & Cigar’s” WOD amrap 8mins 15 cals rower 14 KB Thrusters (7/) -rest 3 mins- 4x 25 Wallball Shots alley run (between 200-400m)