Tuesday May 28th 2013

WOD Prep… 800 Meter run 20 Kettle-bell swings (70/53) 20 Goblet squats 20 parallette push-up 5 Min stretches and joint mobility A. 3 sets of (not for time) 15 GHD sit-up (with med ball) 12 Alternating pistols (overhead if possible) 9 Ring dips (weighted) – Cycle through exercises while working on good mechanics and proper technique B. For time 3 Rounds: 50 Air squats 15 Overhead lunges (45/25) 15...

Monday May 27th 2013

WOD “Caleb” 800 Meter run 5 rounds 26 Pull-up 13 DB hang squat clean to (24/20″) box (25/15) 2 Rope climbs (15′) 800 Meter run w/ mouth full of water

Saturday May 25th 2013

  WOD (9:00 am) “Bull” 2 rounds 200 Double unders 50 Overhead squats (135/95) 50 Pull-ups Run 1 mile PumpFit (7:00 am) Intro… (15 min) “JT” 21-15-9 reps of: HSPU Ring dips Push-ups The Primer/Grind… (35:00 min) “Colin” 6 rounds for time: 400 Meter run w/ sandbag (60/40) 12 Push press (115/80) 12 Box jump (24/20) 12 SDHP (95/65) The Pack… 1 min max rep sit-up (weighted) 1 min...

Friday May 24th 2013

Hero WOD weekend Tomorrow, Saturday and Monday we will perform a ‘Hero’ WOD in honor of the men and women who have died serving in the United States Armed Forces. WOD # 1 ‘Lumberjack 20’ For time: 20 reps of deadlift at 275 lb 400 m run 20 reps of kettlebell swing at 72 lb 400 m run 20 reps of overhead squat at 115 lb 400 m run...

Thursday May 23rd

    WOD Prep… 2 rounds Run 400 meters 10 PVC pass through 1 x Burgener WU Then… Overhead mobility and squat mobility A.  OTM x 5 min 5 OHS (135/95) Max rep power snatch in remaining time – Score is total reps Rest 5 min B. OTM x 5 min 5 front squat (185/125) Max rep power clean in remaining time -score is total reps Rest 5 min...

Wednesday May 22nd 2013

WOD Prep… Run 400 Meters Row 500 Meters Shoulder & T-Spine Mobility Technical work – Push jerk A. For loads: Shoulder Press 1-1-1-1 Push Press 3-3-3-3 Push Jerk 5-5-5-5 – rest 2 mins B/T heavy efforts B. For time: 21 Wall balls (20/14) 15 Burpee box jumps (24/20)

Tuesday May 21st 2013

WOD Prep… 3 min skip rope 5 min down and back drills 5 min general joint mobility Skill work: Practice muscle ups & transitions and kipping handstand push-ups “Nate” 20 minute AMRAP of: 2 Muscle ups 4 HSPU 8 Kettle-bell swings (70/53) PumpFit Intro… 3 Rounds of 45 sec. Double unders or singles, 15 sec. rest 45 sec. Kettle-bell swing, 15 sec. rest 45 sec. Walking lunge with kettle-bell...