carrie

1 July, 2012:

  1000-Gym Open 1030am-1pm HLCLV   Complete One Of The “Peak Performance Series” WODs, Scaled If Absolutely Necessary…   *We Will Have Plenty Of Time For Solid Warm-Up, Review Of Complex Moves, And To Run Heats Since We Will Have… Read more »

Posted in | Comments Off on 1 July, 2012:

30 June, 2012:

  0930 Warrior Program   “Liberation Filthy Fifty”   50 D/U’s (250 singles) 50 BB Sh. Presses (45/33) 50 Sit-Ups 50 Ring Rows 50 BB O/H Stepping Lunges (45/33) 50 Exp. Push-Ups 50 Mtn. Climbers 50 BB Thrusters (45/33) 50… Read more »

Posted in | Comments Off on 30 June, 2012:

28 June, 2012:

  30 Mins To Back Squat For Max:   3,3,3,3,3.   *I Know Your Legs Are Trashed…   AMRAP In 6 Mins Of:   1 Back Squat At 95% Of 3RM (3 Spotters) 1 Rope Climb (Sub 8 Ring Pull-Ups)… Read more »

Posted in | Comments Off on 28 June, 2012:

28 June, 2012:

  Turkish Get-Up Workshop   *Proper Form And Function First. We will then start with light DB’s Working Up Through The Weights. KB’s And BB’s Will Also Be Introduced At Coach’s Discretion.   For Time:   2k Row (Good Score… Read more »

Posted in | Comments Off on 28 June, 2012:

27 June, 2012:

  Front Squat For Max:   3,3,3,3,3,3,3.   *For Those Of You With An Established 1RM Of The Front Squat, 50-60% of 1RM Is A Fairly Safe Number To Start At For This WOD.   For Max Reps:   Front… Read more »

Posted in | Comments Off on 27 June, 2012:

26 June, 2012:

  AMRAP In 15 Mins Of:   25 Wallballs (20/14) 25 Deadlifts (155/105) 25 D/U’s 25 Sit-Ups    

Posted in | Comments Off on 26 June, 2012:

25 June, 2012:

    30 Mins To Complete:   O/H Squat For 3RM:   3,3,3,3,3,3,3.   –Then–   Intro To Snatch Balance   *Work Up To A Snatch Balance Of Your 3RM Or Better.    

Posted in | Comments Off on 25 June, 2012:

24 June, 2012:

  1100 HLCLV:   “31 Heroes Prep Work” (Today Open To All Registered Athletes)   Male-Female 2-Rep Thruster Ladder   1 Min At Each Weight, 5 Burpees Before Each Lift   Males – 95/115/125/135/145/155 Females – 55/65/75/85/95/105   Squat Cleans… Read more »

Posted in | Comments Off on 24 June, 2012:

23 June, 2012:

  0930 Warrior Program   For Time:   1200m Ruck (S:45/25 RX:55/35) 75 4-Count Flutter Kicks (300 Total Kicks) 800m Ruck Squat Thrust Broad Jump For 100m 400m Ruck   *HYDRATE! Recommended that you bring a water bottle and take… Read more »

Posted in | Comments Off on 23 June, 2012:

22 June, 2012:

  Outdoor Sprint Drills:   25m x 5, 50m x 5, 100m x 5   –Then–   For Time:   50 ABMAT Sit-Ups 50 Jumping Lunges 50 KB Swings (53/35) 50 Burpees 50 Air Squats (S: 30 or 40 Reps… Read more »

Posted in | Comments Off on 22 June, 2012: