Technique: Squat Mobility Then for Quality: 20- Air Squats 15- Front Squats 10- Overhead Squats (Rest as Needed) WOD: 5rds for time: 5- Pullups 10- Push-ups 15- Squats Post WOD: Trainer led Stretch and Mobilize!
Archive for April, 2012
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WOD 4.28.12
April 28th, 2012 
admin Happy Birthday Cameron Upchurch and Ryan Amos!!! Congratulations Shelby Hall on getting your ASN!!! Pre WOD: Trainer led in Groups WOD: Its a Celebration!!! Buy in: 1000m Row 4rds for time (4th Month of the year and the 4 years it took Shelby to Graduate) 8- Partner Deadlifts 315/405 (8×4 = 32 Cameron’s Age) 23- [...]
WOD 4.27.12
April 27th, 2012 admin Pre WOD: Trainer led in Groups Strength: Power Clean- 1RM WOD: “Kelly” 5rds for Time of: 400m- Run 30- Box Jumps 20/24 30- Wall Balls 14/20 (10ft target) Post time… Post WOD: Trainer led Stretch and Mobilize!
WOD 4.26.12
April 26th, 2012 admin Pre WOD: Trainer led in Groups Strength: Bench Press- 1RM WOD: “Barbara” 5rds each for Time of: 20- Pull-ups 30- Push-ups 40- Sit-ups 50- Squats Rest 3 mins between rounds. Post time for each round. Post WOD: Trainer led Stretch and Mobilize!
WOD 4.25.12
April 25th, 2012 admin Pre WOD: Trainer led in Groups Strength: Deadlift- 1RM WOD: “Elizabeth” 21-15-9 reps of: Clean #95/#135 Ring Dips Post WOD: Trainer led Stretch and Mobilize!
WOD 4.24.12
April 24th, 2012 admin Pre WOD: Trainer led in Groups Strength: Press – 1RM WOD: Thruster 1-1-1-1-1-1-1 Then: 7 Min AMRAP 7- Box Jumps 14- Double Unders Post WOD: Trainer led Stretch and Mobilize!
WOD 4.23.12
April 23rd, 2012 admin Pre WOD: Trainer led in Groups Strength: Back Squat – 1RM WOD: 5 rds for time of: 30- GHD Sit-ups 25- Back Extensions Post WOD: Trainer led Stretch and Mobilize!
WOD 4.21.12
April 21st, 2012 admin Good Luck to our 2 Teams at the Gold City Games Competition!!! 1.) Shane, Steven, Nathan!!! 2.) Nicole, Kari and James!!! BEAST MODE!!! Pre WOD: Trainer led in Groups WOD: Suffer with the Teams!!! Starting with a 12 minute clock… “DT” 5 Rounds for time of: 12 Deadlifts, 115/75 9 Hang Power Cleans 6 Push [...]
WOD 4.20.12
April 20th, 2012 admin Pre WOD: Trainer led in Groups Strength: Power Cleans- 5-5-3-1-1-1 WOD: “Mr Joshua” 5 Rounds For Time: 400m- Run 30- GHD Sit-ups 15- Deadlifts #205/#250 Post total time: Post WOD: Trainer led Stretch and Mobilize!
WOD 4.19.12
April 19th, 2012 admin Pre WOD: Trainer led in Groups Strength: Bench Press- 5-5-3-1-1-1 Dips 5×5 WOD: 3 Rounds For Time: 200m- Run Rest 30sec 400m- Run Rest 1min Post WOD: Trainer led Stretch and Mobilize!
