Monday, September 5, 2011

DELILAH
in loving memory

Warm up:  procession of tires; 2 x 200 m chain or sledgehammer run,
15 tire push ups, 15 tire jumps

Workout

Sunday, September 3, 2011

Sunday Hot Box Yoga

Yep, we're getting more flexible, we're increasing range of motion and it's thanks to Coach Janet and the regular attendees. 

Saturday, September 3, 2011

September's Birthday Bash Wod:  Aaron W, Zuli, Julian, Robby C, Summer, Scott B, Tanya, Tiffanie

Many personal PR's were achieved along with some new records for the LeaderBoard. We topped it off with an enjoyable dinner at GrillSmith.

Friday, September 2, 2011

Pull Your Weight

Warm up:  400 m run;
10 pvc pass thrus, 10 squats, 10 push ups, 10 sit ups

Workout:
Shoulder press 8 x 3 @ 60-70%
every 30 s

Thursday, September 1, 2011

Backside

Warm up:  3 x 10 sumor squats, lat lunges, mtn clmbrs

Skill:  Box Squat (1 x 10, 1 x 5, 1 x3)
-sit on the box
-no bounching, touch and go

Wednesday, August 31, 2011

400 Hell

Warm up:  600 m run, running drills to include 2, 50 m flying starts

Workout:
2 x 400 m for max speed/effort
5 min rest between

Tuesday, August 30, 2011

Heavy Bench Day

Warm up:  200 m row, 5 clapping push ups, 10 swings 30#/20#

Skill/focus:  Bench Press
2-3 sets to build load

Workout:

Monday, August 29, 2011

Manslaughter

Warm up:  400 m run; tmu of hs holds / jumprope

Workout:
10 power cleans 185#/125#
15 burpees (clap b hind head)
800 m run
3 RFT