Posts

WOD 10/15/15

8 Minutes of Ankle/Shoulder (click links for details) A- WU- 200M Run @ 70% RPE + 2 RNFT of: 5 Chin Up/1 WallWalk/15 K.B. Goblet Squat (HBD) B- 5 Minutes To WU Pull Up/WallBall + Partner WOD 10/15/15= 3 RFT of: 600M Run/21 WallBall (20#-10'/14#-9'…

WOD 4/15/15

8 Minutes of Shoulder/Back/Wrist/OH/Hip/Back Mobility A- WU- 200M Run + 5 Rounds of: 40 Yard Dash; 45 Seconds Rest Between Efforts B- Thruster- 15 Minutes To A Challenging Triple C- 12 Minute Ascending Ladder of: 1 Thruster @ 50% of…

WOD 3/16/15

8 Minutes of Back/Shoulder/Hip Mobility A- WU- 3 Rounds of 30 Seconds Each: Double Unders/WallBall (20/14-10')/USA K.B. Swing (2/1.5 Pood) or WU- 3 Rounds of 30 Seconds Each: Practice Double Unders/WallBall (12/6-10')/USA K.B. Swing (20/12Kg) B-…

WOD 2/6/15

8 Minutes of Shoulder/Wrist/OH/Hips/Back/Ankles Mobility A- WU- 3 RNFT of: 3 WallWalk/3 Skin The Cat (Bar)/3 Somersault/3 Strict Ring Dip + 3 Minutes Row For Calories  or WU- 3 RNFT of: 3 Walk Out Push Up/3 Hang to Tuck (Bar)/3 Forward…

WOD 10/8/14

8 Minutes of Back/Leg/Hip Mobility A- WU- Tabata- Wall Ball (20-10'/14-9') B- Pause Squat- 12 Minutes To A Challenging Triple + 3@ 95 + 3@ 90% -17 Minute Cap C- For Time: 30 Power Clean (135/95)/400M Run/20 Hang Clean (135/95)/400M…

WOD 7/19/14

8 Minutes of Shoulder/Hip/Back/Wrist/Ankle Moblility A- WU- 3 RNFT of: 5 HSPU/5 Ring Dip/5 Strict Pull Up + 200M Run   -8 Minute Cap C- 10 Minutes to Warm Up C&J/Pull Up/Push Up/Air Squat + Tambot= For Time: 10 Power Clean + Jerk…

WOD 6/22/14

8 Minutes of Shoulder/Wrist/Hip/Ankle/Back Mobility A- WU- 10 Minute "Indian" Group Run B- 7 Rounds of: 30/30 Jingle Jangles C- Death By Burpee- Notes: Perform 1 Burpee the 1st Minute, 2 the second Minute; continue in this fashion…

WOD 2/21/14

8 Minutes of Shoulder/Hip/Back/Ankle Mobility A- WU- 6 Minute AMRAP of: Max Continuous Double Unders/10 UB WallBall (20/14-10') B- Power Clean + Jerk- 10 Minutes To A Heavy Single C- Tambot= For Time: 10 Power Clean + Jerk (135/95)/5…

Happy Birthday Coach

Surprise!! Thank you everyone for the festivities last night... good money. You guys are the best I had mad fun and was still able to run with the class at 11am. Eddie no more shots please I'm good:X LOL. That was the best Birthday in…