• Thursday February 7th 2013

    By paul
    In February 6, 2013
    On WODs
    Coach Jenae helps Lauren with her dead-lift WOD Prep… Ladder drills X 5 min 3 sets of: 10 Kipping swings 1o OHS w/ pipe 5 pass throughs then… leg swings + arm rotation X 10 reps/each (forward/back/lateral) 1 min/each – banded shoulder distraction + external rotation 1 min/each – band assisted front rack + external rotation A. 3 sets of: 10 Good mornings (wide stance) rest 30 sec. 8/each...
  • Wednesday February 6th 2013

    By paul
    In February 5, 2013
    On WODs
    Iggy WOD Dead-lift Prep…. Leg swings X 10 reps (front/back/lateral) Inch worms X 10 reps 2 part samson stretch X 5/each Hamstring floss X 30 reps/each T-spine smash X 1 min Skill Work: 30 Double-under OTM X 5 Minutes Weekly Member Challenge # 8 3 Min AMRAP of Max reps Overhead squat (65/45) – Every time the bar is set down or removed from the overhead position athlete must...
  • Tuesday February 5th 2013

    By paul
    In February 4, 2013
    On WODs
    Jeff WOD Run prep…. 1 Min/each – foam roll IT band 1 Min/each – Couch stretch 1 Min/each – banded hip distraction 1 Min/each – barbell calve smash 1 Min/each – banded bully drill A. 3 Rounds (not for time) 60 sec Max rep double under rest 30 sec Max reps handstand push-up rest 30 sec 10 Box jump (pick a height which allows you to perform a re-bounding...
  • Monday February 4th 2013

    By paul
    In February 3, 2013
    On WODs
    Rowing beauties¬† WOD Snatch Prep…. A. “Goat” Skill work – This is the last week we will be plugging in the “Goat” skill work into our weekly programming. After five weeks of consistent practice hopefully your weakness is now a strength, or at least less of a weakness. B. Burgner warm-up X 3 reps (45#/35#) 1) Down & up 2) Down & up + Elbows high & outside 3)...
  • Saturday February 2nd 2013

    By paul
    In February 1, 2013
    On WODs
    WOD “Pump Fit” A.K.A Cardio Blaster – Playing with the programming for tomorrows WOD. I envision a class in the future that is based around techno music, lighter and less technical movements, and a non-stop heart pumping workout. Think Crossfit, slash Billy Blanks, slash get you ripped up bodybuilder workout. So that being said, here is tomorrow workout…. Ill also note that we missed the 1st of the month...
  • Friday February 1st 2013

    By paul
    In January 31, 2013
    On WODs
    Matt & Natalie WOD A. “Goat” Skill work Pick one of the following skill sets and practice or complete for 15 minutes 1) For time: 15-12-9 reps of Pull up (this can be any variation of a pull-up, pick a variation which you haven’t done in a while) 2) Ascending/descending ladder of double under reps Rx = 5-10-15-20-25-30-35-40-45-50 and back down….. Mod. = 2-4-6-8-10-12-14-16-18-20 and back down….. 3) OTM...
  • Thursday January 31st 2013

    By paul
    In January 30, 2013
    On WODs
    Jason WOD A. 3 Rounds (not for time) 2 Rope climbs or rope pull-ups rest 30 seconds 4 Bar Muscle up or 6 strict pull-up (chest to bar) rest 30 seconds 12 Russian kettle-bell swings (heavy) rest 30 seconds 30 second/each – side plank rest 30 seconds B. Four Rounds of each couplet in “Tabata” interval format (20 sec. on/ 10 sec. off). Alternate between the two exercises. Each...

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