Author Archive

 •  Apr 06, 2014

Monday – 040714 – Ring Dips, KB Swings, Sit-ups, Double-unders…

...


AMRAP – 20 minutes:

10 ring dips
15 Russian KB swings (72/53)
20 sit-ups
25 double-unders

Mobility:

Rotator Cuff Strengthening

Post thoughts and rounds completed “comments”.

 •  Apr 05, 2014

Sunday – 040614 – Clean, Front Squat, Jerk, Run, Burpee Box Jumps…

Cute kids, cute puppies - no gym is equipped without them...

Cute kids, cute puppies – no gym is equipped without them…


Nutrition Challenge Baseline

… or …

For load:

1 clean +
3 front squats +
1 jerk

4 rounds, each for time:

400 M run
10 clusters (115/83)
6 burpee box jump overs (24/20)

Rest as needed between rounds.

Post thoughts and times to “comments”. 

 •  Apr 04, 2014

Saturday – 040514 – Nutrition Challenge Baseline…

Chest to deck...

Chest to deck…


Nutrition Challenge Baseline:

Back Squat:

Establish 3RM

In 90 seconds:

maximum reps – pull-ups

Scale pull-ups in order to complete a minimum of fifteen reps.

For time:

1 mile run

Post thoughts, loads, reps, and times to “comments”.  

 •  Apr 03, 2014

Friday – 040414 – Push Press, Shuttle Sprints…

The secret to Paul's leg strength...

The secret to Paul’s leg strength…


Push Press:

3 x 5

EMOM – 10 Minutes:

6 Push Press (115/83)
(6) 10 M Shuttle Sprints

Mobility:

Lat Smash

Post thoughts to “comments”.  

 •  Apr 02, 2014

Thursday – 040314 – Snatch, Muscle-ups…

Abby showing you what it means to keep a bar close...

Abby showing you what it means to keep a bar close…


Pre-WOD Mobility:

Banded Shoulder Stretch

For Load - 3 Pos. Snatch:

Floor, Below Knee, Above Knee

10 Rounds for time:

1 Snatch (AHAP)
3 Muscle-ups

Post thoughts, times, heaviest and lightest loads to “comments”.  

 •  Apr 01, 2014

Wednesday – 040214 – Back Squat…

Mary W. demonstrating solid active shoulders...

Mary W. demonstrating solid active shoulders…


Pre-WOD Mobility:

Pigeon Pose (2 min. per side)

Back Squat:

5 x 5

Compare with 122713

Mobility:

Quad Smashing

Post thoughts and times to “comments”.

 •  Mar 31, 2014

Tuesday – 040114 – Row, Pistols, Shoulder to OH, TTB…

Post 14.5 at SLP...

Post 14.5 at SLP…


Pre-WOD Mobility:

Calf & Ankle Stretch

For time:

1500 M Row
50 Pistols
50 Shoulder to OH (115/83)
50 TTB

Post thoughts and times to “comments”. 

 •  Mar 30, 2014

Monday – 033114 – Deadlift, Diane…

14.5 at SLP...

14.5 at SLP…


Deadlift:

1 x 5

Diane

21-15-9 reps for time:

Deadlift (225.163)
HSPU

Mobility:

Lumbar Smash (lax ball)

Post thoughts and times to “comments”.  

 •  Mar 29, 2014

Sunday – 033014 – Open WOD 14.5…


Rich Froning completes 14.5 in 8 minutes and change…

Open WOD 14.5

21-18-15-12-9-6-3 Reps for time:

Thrusters (95/63)
Bar Facing Burpees

Post thoughts and times to “comments”. 

 •  Mar 28, 2014

Saturday – 032914 – Double-unders, Wheelbarrow, Broad Jumps…


Who will try it?

In teams of two:

4 Cycles:

2 Rounds:

35 Double-unders (each)
30 M Wheelbarrow Carry (each)
30 M Chained Squat Broad Jumps

One partner works at a time during the double-unders (2:1). For the wheelbarrow carry, holders must have hands on the shoes of the athlete acting as the wheelbarrow. For broad jumps, athletes must hold hands and cannot break the chain during the jumps.

Rest 3 minutes between rounds.

Post thoughts and times to “comments”.