Saturday, June 22, 2013

MIRACLE MILE & PAINTING PARTY II

First WOD at NEW box!!

Teams of 2

400 m run
25 squat rockets
200 m buddy carry
200 m wheelbarrows

Friday, June 21, 2013

UP TO SPEED

Warm up: Run to 200 m and back; running drills; stretch/mob

Skill Focus: Front Squat

5-10-5 sprints at max effort E30sO30s for 2.5 min

Thursday, June 20, 2013

PARALLELISM  

Warm up:  300 m row; shoulder mob; 10 pass thrus, 10 windmills ea dir; 2x:  5 straight legged toe touches, 5 pull ups, 5 push ups, 10 butterfly sit ups

Wednesday, June 19, 2013

PARTNERS

Warm up: 400 m run; ham & hip mob; 10 lunges, 10 transverse lunges, 10 inchworm push ups, 10 ring rows, 10 sit ups, 10 back est

Tuesday, June 18, 2013

SMOKIN’BROADS

Warm up:  run 300 m; 2 x -- 5 burpees, 10 split jumps, 10 ring rows; hip mobility

Skill Focus:  Back Squat

Monday, June 17, 2013

Who's Your Daddy?
-- a very happy Father's Day to all the CF Jag Dads!

Warm up: 250 m row; shoulder mobility; 2 x thrus 20 s hs hold, 8 swings, 8 push ups, 8 jump squats

Saturday, June 15, 2013

WEEKEND AMRAP

4 min amrap
600 m run then max reps push ups
3min rest
4min amrap
10 Box Jumps (24/20), 10 pull ups
3min rest
4min amrap

By Paula Jager CSCS as published in Natural Muscle magazine June 2013

Friday, June 14, 2013

DEATH WISH

Warm up: w/ a light bar -- 2 times thru of 10 sdhp, 10 good mornings, 15 sit ups, 15 back ext, 5 burpees; 20 tot straddle alt toe touches, 10 forward bend to flat back

Thursday, June 13, 2013

TRIPLE CROWN

Warm up: row 300 m; 2 x -- hs holds x 20 s, 8 mb squat cleans, 8 mb oh press

Skill Focus: Part 1—15 min gymnastics practice (anything bodyweight)