Thursday, April 4, 2013

SPRINTING DREADS

Warm up:  250 ft on the versa climber or 500 m row, 20 pass thrus, 20 good mornings, 10 push ups

Skill Focus: Deadlift
Build to working weight

Wednesday, April 3, 2013

THE KIP CON’T    

Warm up: hip/shoulder mob; 300 m row, 10 ea shoulder rot w/ lgt db, 15 squat jacks, 5 strict pull ups, 50 mtn clmbrs knne to chest

Wednesday April 3, 2013

Warm Up: bear crawl > 10 jumping jacks > 5 burpees > cartwheel > 10 handstand walk or handstand attempt > 50-meter carioca > 50-meter high-knee skip

Skill:  Power Snatch

Tuesday, April 2, 2013

SPEALLER

Warm up: 300 m run; 1 x 10:  mb slams, squats, shrugs, cleans, spiderman lunges

Skill Focus: Barbell Complex
1-2 rds with pvc/light load

Athlete of the Month March 2013:  Devin O.

Monday, April 1, 2013

IT’S A NUMBERS GAME

Warm up: shoulder mob; 250 m row; 10 pass thrus, 10 windmills ea dir; 2x:  5 pull ups, 10 push ups, 15 swings

Monday, April 1, 2013

Open Wod 13.5

Warm Up: 3 Rounds 20 sec Squats 20 sec Plank hold 20 sec Jumping Jacks

Skill: Clean and Jerk

WOD: 13.4

Saturday, March 30, 2013

MIGHTY MURPH's EASTER EGG HUNT

BUY IN:  each team must first find a hidden egg and perform the "task" written inside before moving on to the wod

Teams of 4

Friday, March 29, 2013

OPEN WOD: 13.4

7 minute AMRAP of:
3 clean & jerk 135#/95#
3 toes-to-bar
6 clean & jerk
6 T2B
9 clean & Jerk
9 T2B
12 C & j

Thursday, March 28, 2013

KIP KIP & AWAY

Warm up:  400 m run, 20 squats, 20 push ups, 10 pull ups, 20 pass thrus