Looking Good Phae STRENGTH SUMO DEADLIFT 5 x 5 **NO DROPPING DEADLIFT FROM THE TOP !! (400 M RUN PENALTY) WOD for time: 30 Lateral Barbell Burpees 400 Meter Run 15 Power Snatch (115/80) 800 Meter Run 15 Power Snatch (115/80) 400 Meter Run 30 Lateral Barbell Burpees ACCESSSORY SUPINATED WEIGHTED PULLUPS 5 x 5 […]
So Far I have had 2 entries into our 2 annual “sock off” competition, BOTH from the same person “ED”. Lets give Ed some competition and see some socks!! Warm Up 3 rounds 10x PVC Pass Thru 10x Squat Jumps 5x Inch Worm then 5 min coach lead Burgener Warm Up for Snatch https://www.youtube.com/watch?v=kRxECJyxkIQ […]
Warm up 3 SETS 20 SECS holds on rings 2x depth jumps 20SECS chin over the bar holds 5 front squats, bar only hamstring roll on roller STRENGTH Squat Clean+Front squat 12 x 3 @ 85% / MW for Scaled (SC+FS) 1+2 x 4 2+1 x 3 3+3 x 3 * Squats Cleans are NOT […]
LOVE THIS PICTURE, ANDREW YOUR THE MAN!!! (Partner WOD) MED BALL IS IN PLAY THE EXTIRE TIME!!!! 2 person team complete, for time: 1600m Med Ball Run(Together) 100 Thruster Ball Tosses(20/14#)(Alt) 100 Box Jumps(30/24″)(Alt) HOLD MED BALL FOR EACH OTHER 100 torso twists/ Med Ball Toss(alt) 1600m Med Ball Run(Together) *This workout will be […]
YES TO GLOBAL WELLNESS, SKIP OFF COMPETION JUNE 11 AT 10:00AM WARMUP Dynamic Mobility and Activation Two sets of: Couch Stretch x 30 seconds per side Wall Sit x 45 sec Squat Rocks x 45 seconds, KEEPING SPINE STRAIGHT mobility – foam roll lats out A. Four sets of: Single-Arm Kettlebell or Dumbbell Bench […]
Weak skill or Strength today Pick Bench, Deadlift, ? Warm up 2 rds 5x Wall Squat 5x Single Leg RDL with KB 5x each leg Single Leg squat/ standing on bench 5x push ups mobility in manual Metcon (Time) Partner WOD 5 Rounds Row 200m or run, what ever you havent been doing lately Partner […]
Mobility tonight…..see you all there!! Strength : Bench press 5 4 2 1 1 warm up:Practise 500 skips progression .scaled down is 250 2nd warm up 2 Rounds 10m butt kickers 10m High knees 10m Duck Walk 10m Bear Crawl 10m Crab Walk mobility in manual for push up Coach Review Russian KBS Double Unders […]
WHERE ARE THE SOCKS????? LOOKING FOR SOME FUN SOCKS THIS WEEK FOR THE MAY SOCK OFF COMPETITION AT CFSS Strength : clean 5 4 2 1 1 WOD: 5rds or 50 all at once?? Hmm what to do? 10ps weighted step ups AHAP 10 plank chest openers 10 ring push ups 100 m medball […]
OKAY WHO IS SIGNING UP FOR THE SPARTEN!!! LET ME KNOW TODAY SO WE CAN REGISTER AND ORGANIZE RIDES…… BBQ AT MY HOUSE AFTER !!!! WARMUP 3 sets 10 Supine Ring Rows 5 SL deadlifts/ foam roll hanstrimgs 30 sec hold support at top of ring dip, keep body straight SKILL: 1 RM TURKISH GET […]
Hi Everyone, Scott and I arrived safely in Vietnam today. Wow it is hot here! Great flights and we are off on Monday to Halong Bay for our private 3day cruise. Soooo excited! Will touch base again soon with pictures. Sheana and Scott
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