Hands Baby, Hands

March 5, 2012

Warmup Samson Stretch Shoulder Pass Thru/ Figure 8’s Dive Bombers Walking Lunges GHD Back Extensions – 20 Pullup Holds – 3×10 secs Hand Stand (Attempts) Skill “Dead bugs” WOD – Mr. Mertle 12 Minute AMRAP 4 Deadlifts 275/ 155 12 Bar Pushups (Chest to bar) 28 Double Unders . There is a change in our […]

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Video Montage

March 4, 2012

Warmup Samson Stretch Shoulder Pass Thru/ Figure 8’s Pushup Complex Kettle Bell Swings (20 at medium weight) Air Squats – 25 Ring Dips – 15 Skill/ Strength Front Squats @ 65% of 1RM (Progress in weight each set) 4x4x4x4x4 WOD – “The Gauntlet” 21-15-9 Clean and Jerks 115/75 Wallballs 20/14 Box Jumps 30/24 “Video Montage”

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"Make Up WOD"

March 3, 2012

“Make Up WOD” 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 […]

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Team WOD

March 2, 2012

WarmUp Samson Stretch Shoulder Pass Thru/ Figure 8’s Dynamic 90’s Dive Bombers – 7 Overhead Squats – PVC V-Ups – 20 Shoulder Therapy WOD teams of 3, complete the following in 16min: 100 OverHead Squats 95/65 200 Pushups 400 Squats with time remaining find max total clean

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Good Workout

March 1, 2012

WarmUp Samson Stretch Shoulder Pass Thru/ Figure 8’s Squats – 20 Pushups – 20 Strict Pullups – 10 Ring Rows – 10 Supermans Skill “Wallballs” Review motion and standards WOD – “Chipster” 25 Walking lunge steps 25 Pull-ups 25 Box jumps (20/14) 25 Double-unders 25 Ring dips 25 Knees to elbows 25 Kettlebell swings (2/1.5) […]

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CrossFit Opens WOD 12.2

February 29, 2012

Warmup Samson Stretch Shoulder Pass Thru/ Figure 8’s Dynamic 90’s Overhead squat with pvc Shoulder Therapy “Work On Weakness Skill “Movements and Standards” WORKOUT 12 . 2 This workout begins from the standing position. The athlete will complete all reps at the first weight before advancing to the next weight. Score is total reps completed […]

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"Fat Babies become Fat Kids become Fat Teenagers become Fat Adults"

February 28, 2012

WarmUp Samson Stretch Shoulder Pass Thru/ Figure 8’s Walking lunges – 20 Russian Twists – 20 Turkish Get up – 3 on each arm with bar GHD situps – 25 Double Unders -25 Skill “Pistol Progression” Box then to Ground WOD 8 Rounds 8 WallBalls 8 K2E 8 Pistols “Fat Babies become Fat Kids become […]

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Virtuosity

February 27, 2012

WarmUp Samson Stretch Shoulder Pass thru/ Figure 8’s Supermans – 10 Toe to bar progression Skin the Cat 30 Double Unders “Skill” Handstand Holds/ Pushups (No Abmats) WOD – “Does the body good” 12 Min AMRAP 10 Push Press 95/65 20 Box Jumps 10 SDHP 95/65 20 Mountain Climbers Virtuosity One of our main areas […]

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