WOD 11-3-14
MON Always start with a good warm up and finish with some mobility work Strength Day 5 x Sets of the following Start around 50% 1RM and work up to as heavy as you can handle with good form CLEAN x 7...
View ArticleThanksgiving WOD
Happy thanksgiving !!!!! Start off with a 1 mile jog Core : 4 sets of the following plank x 1 min side plank x 30 sec strength 5 sets of the following 12 reps of...
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Raw Brownies
Provided by: Ben Greenfield Fitness Raw Brownies (dairy & gluten free!) With only 4 ingredients these taste identical to normal brownies with the same perfectly squishy, melt-in-your-mouth...
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1/19/15 5-10 warm up : Bike / Run / Jump Rope ect Core: 12 x 4 sets Sprinters ( 6 each side) Hip Crank ( 6 each side) Bird Dog ( 6 each side) Strength 5 sets of the following DB Snatch x 6 right side...
View ArticleWOD 1-22-15
Core: 4 sets of 1/2 TGU x 6 each side Russian twist x 6 each side Superman Static Hold x 30 sec Metcon : 20 min AMRAP Row x 1 min Bear Crawl x 10 forward then 10 back wards Run x 2 min Lunge Static...
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1-31-15
WOD 1-31-15 Part A 40/30/20/10 x AB Mats and Jump Rope Note: do 40 Ab mats then 40 Jump Rope then 30 Ab mats and 30 Jump rope ect Part B 5 rounds of the following: Run x 3 min Dips x 8 KBS x 12 Air...
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