7-5-12
Goat Day Thursday is a programmed Rest Day. Today is a prime day to do some mobility work or work on a particular weakness or…Goat. Yesterday’s Hero WOD really stressed the knee joints, Achilles tendon of the lower leg and …
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7-4-12
HAPPY INDEPENDENCE DAY! “Brenton” Five rounds for time of: Bear crawl 100 feet Standing broad-jump, 100 feet Do three Burpees after every five broad-jumps. If you’ve got a twenty pound vest or body armor, wear it.
7-3-12
15 minutes of Muscle-Up practice WOD 10-9-8-7-6-5-4-3-2-1 1-2-3-4-5-6-7-8-9-10 Thruster, 115/85 Strict Pull-up Independence Day Schedule: Normal morning class schedule. There will be no 4pm, 5pm or 6pm classes on July 4, 2012 Details at GymnasticsWOD Details at GymnasticsWOD Details at …
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7-2-12
15 minutes Snatch work: Snatch Pulls These are done in reps of 2. Either you can go for load or for technique if you are missing your pull. WOD 21-15-9 reps of: Hang Power Snatch, 115/85 Hand-release push ups BOX …
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6-29-12
10 rounds, for total time: 15 Push-ups Sprint 60 yds Rest 60 seconds Clarification Maybe I wasn’t very clear in my email this past week. The programming cycle will begin Monday, July 2, 2012. Therefore, this Saturday will be an …
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6-28-12
“Filthy 50″ For Time 50 Box Jumps 50 Jumping Pullups 50 K.B.S., 35lb 50 Walking Lunges 50 K2E 50 Push Press, 45lb 50 Back Ext 50 Wallballs 50 Burpees 50 Double Unders
6-27-12
Clean Practice 3 position Power Clean (floor, hang, high hang) 3 Position Squat Clean (floor, hang, high hang) ~then~ Squat Cleans 3-3-3-3-3
6-26-12
Back Squat Every minute on the minute for 9 mins (10 rounds) perform 2 Back Squats at 65% of 1 rep max 5 rounds for time of: 10 Kettlebell swings, 53/35 15 Pull ups 10 Box Jumps, 24/20
