•  Apr 10, 2014

Friday – 041114 – Run, Row…

Pre-WOD Mobility:

Hamstring flossing

For time:

1 mile run
1500 M row
1 mile run

Mobility:

Calf smash

Post thoughts and times to “comments”. 

 •  Apr 09, 2014

Thursday – 041014 – Press, Push Press, TTB…

BFB...

BFB…


Press:

5 x 3

1 minute on, 1 minute off, for 12 minutes:

21-15-9 reps:

Push press (135/93)
TTB

Mobility:

Couch stretch

Post thoughts and times to “comments”. 

 •  Apr 08, 2014

Wednesday – 040914 – Snatch, WB shots, Run…


What an aggressive turnover looks like.

Pre-WOD mobility:

Banded shoulder stretch

Snatch:

3-3-2-2

3 rounds for time:

400 M run
10 hang snatch (135/93)
30 WB shots (20/14)

Mobility:

BB quickie

Post thoughts and times to “comments”.  

 •  Apr 07, 2014

Tuesday – 040814 – Back Squat, Deadlift, BF Burpees…

We told her not to lift so much weight. We told her she might get hurt. When we weren't looking, she slipped those little plates on the inside of her bar. Sneaky Jackie.

We told her not to lift so much weight. We told her she might get hurt. When we weren’t looking, she slipped those little plates on the inside of her bar. Sneaky Jackie.


Back Squat:

2 x 5 – 4

For time:

400 M row
2 rds:
10 deadlifts (225/163)
10 bar facing burps
400 M run
2 rds:
10 deadlifts (225/163)
10 bar facing burpees

Mobility:

Hamstring and lumbar smashing

Post thoughts and times to “comments”. 

 •  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”.