Battle of the Forces WODs announced

May 1, 2012

Warmup Samson Stretch Shoulder Pass Thru Figure 8’s Pushup Complex Dips – 20 Reverse Grip Pullups – 10 KB snatches – 10 each hand Skill Work on a Weakness WOD – Helen 3 Rounds 400m Run 21 KB Swings 1.5/1 12 Pullups . The 6:30 class on Friday will be cancelled along with the Oly Class […]

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DO I NEED TO BE IN SHAPE?

April 30, 2012

WarmUp Samson Stretch Shoulder Pass Thru Figure 8’s Dive Bombers – 8 Skin the Cat Strict Pullups – 10 Pushups – 15 “Skill” Handstand Holds WOD – Fantastic 4 12 Min AMRAP 4 HSPU 24 Air Squats 44 Double Unders DO I NEED TO BE IN SHAPE? Great Article from a Professional Football Player Going […]

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Video Montage

April 29, 2012

Warmup Samson Stretch Shoulder Pas Thru Figure 8’s GHD Back Extension Hip Mobility Shoulder Therapy Walking Lunges Plank – 2×30 Secs Skill “Squat Mobility” 3 Minutes in Squat position WOD – Last Edition 3 Rounds 15 Wallballs 15 Hang Squat Cleans 115/75 15 Pushups 15 Sit Ups Video Montage

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Make up WOD

April 28, 2012

If there was a WOD that you wanted to do this week, and you were not able to come. Today is the day that you are able to make it up. Come in and complete one of the WODs from this past week, or complete the WOD that will be up on board

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April 27, 2012

Partner WOD Goal is to get to 75 (75#/45#) thrusters before your face off buddy does Person A does 7 burpees while person B works towards goal of 75 thrusters. When person A finishes burpees, person B switches to burpees and person A works towards their 75 thrusters. When switch occurs the person doing thrusters […]

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Breakfast most important meal of the day

April 26, 2012

Warmup Samson Stretch Shoulder Pass Thru Figure 8’s Hollow Rocks – 20 Stirct Pullups – 10 Ring Dips – 10 Dive Bombers – 6 Hip Mobility Thoracic Spine Mobility Skill TGU with bar WOD – 5 Rounds 8 – Power cleans 155/105 10 – Chest to bar pull ups 12 – Kettlebell swings 1.5/1 Breakfast […]

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Athlete Spotlight – Krissy Bayer

April 25, 2012

Warmup Samson Stretch Shoulder Pass Thru Figure 8’s 4 Rounds 10 GHD Back Extension 15 Squats 10 Kb Swings Skill T2B Progression WOD – Skeptical 9 Min AMRAP 20 Double Unders 10 T2B 20 Pushups Athlete Spotlight Krissy Bayer This week’s Athlete Spotlight is the fun and loving Krissy Bayer.  For those of you who don’t […]

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Preparation

April 24, 2012

Warmup Samson Stretch Shoulder Pass Thru Figure 8’s Hip Mobility Shoulder Therapy Double Unders – 50 Walking Lunges – 20 GHD Back Extension – 20 Skill “Hollow Rocks” WOD – Wa Wizzle 21-18-15-12-9-6 SDHP 95/65 Wallballs 20/14 Box Jumps 24/20 Preparation Preparation and routine have become a big staple of mine in working out over […]

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Fatigued!!!

April 23, 2012

Warmup Samson Stretch Shoulder Pass Thru Figure 8’s Dynamic 90’s Handstand Holds 2x20sec Strict Pullups – 10 Russian Twists – 20 Skill Snatch 1×10 80% 1RM WOD Every minute for 20 minutes complete: 1 Squat Clean (85% of your 1RM) 5 Burpees Rest 2 minutes, then 2 minute AMRAP of: Muscle-Ups (Sub 5 ring rows […]

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Blog from one of our memebers!

April 22, 2012

WarmUp Samson Stretch Shoulder Pass Thru Figure 8’s OHS PVC pipe Dive Bombers Foam Roll Spend 5 minutes working on a hard weakness Skill “‘1 RM Deadlift” WOD – 4×4 4 Min AMRAP 10 Push Press #95/65 10 Pullups REST 4 MINUTES 4 Min Amrap 10 KB Swings 2/1 10 Hand Release Pushups Blog from […]

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