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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Make up WOD

April 21, 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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Team WOD

April 20, 2012

Warm up Samson Stretch Shoulder Pass Thru Figure 8’s Thoracic Spine Mobility Leg Swings – 20 each leg Pushup complex Skin the Cat 5 Calf raises 10 each leg Double Unders -50 WOD Teams of 2: Both partners must complete the entire work out in full. Partners will complete all runs together then alternate movements […]

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April 19, 2012

Warmup Samson Stretch Shoulder Pass Thru Figure 8’s 20 Air Squats 15 Pushups 10 Pullups Thoracic Spine Mobility Skill “KB Swings” WOD – “Unbroken” For total work time and in unbroken sets: – 25 Minutes to get as high up as you can 10 – 20 – 30 – 40 – 50….60??? Wallballs 20/14 Russian Style KB […]

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It's Not All Brute Strength

April 18, 2012

Warmup Samson Stretch Shoulder Pass Thru Figure 8’s Skin the Cat Overhead Squat (Hands Overhead) – 10 GHD Situps – 20 Supermans – 10 Pushup Complex Handstand Holds 3X10 secs Skill Ring Rows WOD – Definition 15 Min AMRAP 5 Clean and Jerks 155/105 3 Muscle Ups (9 Ring Rows or Pullups / 9Dips) We […]

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Almost half there

April 17, 2012

Warmup Samson Stretch Shoulder Pass Thru Figure 8’s Shoulder Therapy Inch Worms – 6 Single Unders- 30 Skill “Parallette L sits” WOD – Black Betty 100m Sprint 40 Air Squats 40 Double Unders 200m Sprint 30 Air Squats 30 Double Unders 300m Sprint 20 Air Squats 20 Double Unders 400m Sprint 10 Air Squats 10 […]

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Video Montage

April 16, 2012

WarmUp Samson Stretch Shoulder Pass Thru Figure 8’s Russian Twists – 20 Strict Pullups – 10 Ring Dips- 10 Skin the Cat Skill “OHS” WOD – Jeremy JR. 21-15-9 Overhead Squats 115/75 Burpees Video Montage

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