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Paula Jager
13 years 1 month ago
Tuesday, November 15, 2011

Jack & Jill


Warm up:  400 m run, tmu mb cleans/plank holds

Skill/focus:  Power Clean
Paula Jager
13 years 1 month ago
Monday, November 14, 2011

Phil's Snatch

Warm up:  Burgener 1 x 10 w/ pvc or light load

Skill:  OHS & Snatch

Workout:
OHS 3. 3. 3. 3. 3
Paula Jager
13 years 1 month ago
Saturday, November 12, 2011

31 Heroes
(you really didn't think we'd forget Veteran's Day, did you)?

8 thrusters 155#/105#
6/4 rope climbs
11 box jumps 30"/24"
Paula Jager
13 years 1 month ago
Friday, November 11, 2011

Build a Better Bench

Warm up:  2 min jumprope, 10 burpees, 15 ring rows

Skill/focus:  Bench Press
1 x 10, 1 x 5

Workout: 
Paula Jager
13 years 1 month ago

Thursday, November 10, 2011


Gale Force


Warm up:  400 m run, 2x:  5 burpees, 7 mtn climbers, 9 ring rows

Paula Jager
13 years 1 month ago
Wednesday, November 9, 2022

Run Baby Run!

Warm up:  400 m run, agility drills

Workout:
1 mile run for time
rest 5 min

800 m ball run 20#/14#
rest 3 min
Paula Jager
13 years 1 month ago
Tuesday, November 8, 2011

Deadlip

Warm up:  250 m row, 10 swing 30#?20#, 5 db snatches ea arm

Skill/focus:  Deadlift
1 x 10, 1 x 5

Workout:
Deadlift
Paula Jager
13 years 1 month ago
Monday, November 7, 2011

The Chieftess

Warm up:  50 jumping jacks, 10 dips, 15 ring rows, 20 sit ups

Skill/focus:  Push Press
1 x 8, 1 x 5

Workout:
Paula Jager
13 years 1 month ago

Saturday, November 5, 2011


Birthday Bash Wod. . .
. . . and a very happy one to Jay, Antonio, Jen H., Devin, Desiree and Jason F.


Carse

Paula Jager
13 years 1 month ago
Friday, November 4, 2011

Lynne

Warm up:  400 m run, 10 walkout push ups, 15 squats, 15 sit ups

Skill/focus:  Bench Press
1 x 10, 1 x 5, 1 x 3

Workout: