11.06.2013 [wednesday]
3 days in a row posting the WOD before noon!! {WIN!}…..you’re welcome! 😉  WARM-UP:  30 squats, 20 Push Ups, 20 Pass through, 20 Press behind the neck, 30 Overhead Squats with PVC WOD 1: AMRAP in 10:00 10 Thrusters 10 Burpees 50 Double Unders –Rest 10:00– WOD 2: AMRAP in 10:00 10 Deadlifts 10 […]
09.27.2013 [friday]
Warm-up WOD: 3 Rounds of Cindy:                5 Pull Ups                10 Push  Ups              […]
08.05.2013 [monday]
Skills & Drills: 30/20/30 Banded Squats x5x0 Max-Effort Lift: Front Squat warm-up: 10@bar, 8-10@55%, 5-10@65% work: 5@75%, 5@85%, 5+@95% back off: 10@50-60% WOD: AMRAP in 10:00 8 Back Squats @ 60% 10 Push Ups 12 Burpees Posterior Chain Development: 3×15 Reverse Hyper
07.23.2013 [tuesday]
[slideshow] Take 20:00 for extra mobilizing Skills & Drills: Â 30/20/30 Snatch skills WOD: At the beginning of each round complete 8 Burpees. All other movements decrease 1 per round; starting at 10 reps. 8 Burpees 10 Power Snatch (PSn) 10 Wall Ball 8 Burpees 9 PSn 9 Wall Ball 8 Burpees 8 PSn 8 Wall […]
06.26.2013 [wednesday]
Max-Effort Lift: 15:00 to find a 1-3RM Push Press Assistant Movement: Weighted Dips or Push Ups 1x close to failure 1x failure Pulling Superset: a.) 3×6-8 Strict weighted pull ups (any grip) b.) 3×10-12 banded pull aparts WOD: 20-15-10-5: Plate GTO (ground to overhead) 45/25# Burpees Prehab: External Rotation 1×20/side
06.25.2013 [tuesday]
‘Penalty Box’ 6x300m Row at 2000m pace, SPM less than 25. *If your strokes per minute (SPM) are over 25, do 3 burpees for each stroked missed. *No pausing or stopping during set or 3 burpees. (rest between sets as needed)
05.29.2013 [wednesday]
Max-Effort Lift: 15:00 to find a new 1-3RM Close Grip Bench WOD: 21-15-9 Handstand Push Ups (HSPU) Dips Push ups REST 5:00 21-15-9 Pull ups Ring Rows / Body Rows Meet our Niece: ZOE ANN SMITH born May 23rd! [slideshow] BEAR COMPLEX, BURPEES, SIT UPS, JUMPING PULL UPS, & MURPH! Oh, and of course a […]
5.14.2013 [tuesday]
“Fran on the Ropes” For Time: 21 Thrusters 95/65# 21 Pull ups 21 DU / 42 SU 15 Thrusters 15 Pull ups 15 DU / 30 SU 9 Thrusters 9 Pull ups 9 DU / 18 SU -REST as needed- AMRAP in 2:00: Burpee Box Jumps [slideshow]
04.17.2013
Max-Effort Upper Body ME Lift:   Press (strict) 15 minutes to work up to a 5RM    OR 3-5×5 @ (+5-10#) Assistant Movement: Ring Push ups 1x close to failure 1x failure Pulling Superset:   a.) Bend over row- underhand grip, 3×6-12 b.) Bent over reverse flyers 3×2-12 Shrugs: Snatch grip shrugs 3×8 […]
02.28.2013
Crystal Caldwell’s son, Logan, drew this picture. What an impression she is making on her children 🙂 OLY-  Segmented Clean 6×2        Clean 4×2        Behind the neck Jerk 6×1 STRENGTH-  Bench 3 every 30 seconds for 5 minutes at 60-75% {FAST!} WOD- […]