8/29/12

This is a really great saying.

Skill: GHD Review

WOD:
50-40-30-20-10
Pull-ups
Double unders
GHD Sit-ups
GHD Back Extensions/Good Morning

8/28/12

Skill: Core Work

WOD:
“Tabata Something Else”

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest
first 8 intervals are pull-ups
second 8 are push-ups
third 8 intervals are sit-ups
last 8 intervals are squats.

There is no rest between exercises.

8/27/12

Thought this was fitting 🙂
It’s amazing all the benefits that we get from doing fitness that is so functional.

Skill: Squat Review & HSPU Work

WOD:
Five rounds for time
50 Squats
30 Pull-ups
15 Handstand push-ups

8/24/12

meet Loki, our gym puppy!!!

Skill: core work

WOD: For time
95/65 pound Squat clean, 21 reps
42 Kettlebell good mornings
95/65 pound Squat clean, 15 reps
30 Kettlebell good mornings
95/65 pound Squat clean, 9 reps
18 Kettlebell good mornings

8/22/12

Be prepared for the unknown and unknowable ……

PS HAPPY BIRTHDAY NICK!!!

8/21/12

Skill:
Shoulder Press 3-3-3-3-3-3-3 reps

WOD:
Deadlift 3-2-2-2-1-1-1-1-1 reps

8/20/12

SCHEDULE REMINDERS. NO CLASS 4:30 tue. NO 4:30 or 5:30 on thur
Text, call or email if you have any questions.

Skill: L Sit
L Pull Up

WOD: For time
50 Wall-ball shots
50 Pull-ups
35 Wall-ball shots
35 Pull-ups
20 Wall-ball shots
20 Pull-ups

8/18/12

This video is great, I know we have clients who have issues with elbow pain While in the front rack position.

Skill: Push Press

WoD: 21 – 15 – 9
Push Press 115/85
Box Jumps

8/17/12

I saw this on FB and it made me LOL 🙂

Skill: Snatch Practice

WoD: Randy
For Time
75 Snatch 75/55

8/16/12

Awesome job to the wed crew, Emily, Cindy, Tim and Jeremy.
It was a hard workout and you gave it your all!!

Skill: Ring Dips and/or Hand Stand Push Ups

WoD: For Time
In any order, complete
60 Burpees
40 Hand Stand Push Ups

(to scale, add to one and remove from the other, keep reps at 100)