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09222012- Tabata Mash Up

Skill: Snatch Technique Work Overhead Squat-5 x 3 Workout of the Day: Tabata Mash Up (20:10 x 8): 1. Walking Lunge 2. Burpee 3. To …

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09212012- Head Cutters!

Strength: Back Squat- 3 x 5 (add 5 lbs from 09172012) Work on Pull Up Strength between sets of Squat Workout of the Day: 5 …

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09202012- Row, Swing, Push Up

Workout of the Day: 2 Minutes Row 2 Minutes Push Ups 2 Minutes Kettlebell Swings rest 5 min 1 Minute Row 1 Minute Push Ups …

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09192012- Every Minute on the Minute

Skill: Clean Overview with PVC and Light Bar Technique Practice Workout of the Day: Every minute on the minute for 12 minutes perform: 3 Heavy …

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09182012- 21-15-9 Push Press/Deadlift

Strength: Three sets of: 1a. Push Press x 8 reps rest 60 sec 1b. Romanian Deadlift x 8 Reps rest 60 sec 1c. 8-10 V-Ups …

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09172012- Back Squat 3 x 5

Strength: Back Squat 3 x 5 Workout of the Day: In 8 Minutes: Run 400 m With the remaining time complete as many rounds as …

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09152012- Saturday Partner WOD

We were joined by a Navy SEAL in class (Paul, in the lead on box jumps) Workout of the Day: With a partner (one person …

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09142012- Row Time Trial

“We’re the machines” Strength: Work up to a heavy set of 5 Back Squat Testing: Complete a 1000m Row Time Trial Workout of the Day: …

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09132012- Deadlift 3RM

(Alan, Kyle and Kristina cruising through burpees) Strength: Take 15 minutes to work up to 3 Rep Max on Deadlift Workout of the Day: 30-20-10 …

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09122012- Running for Burpees

Strength: Three sets of: Push Press x 8-10 Reps rest 60 sec Ring Row (2 second eccentric) x 8 reps rest 60 sec Hollow Rock …

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