Archive | July 2013

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Important! Please read!

We will not have class Friday, Saturday or Sunday. I am sorry for the inconvenience, but I will be out of town. We will be back to our normal schedule Monday, August 5. If you have any questions please contact me. JC Advertisements

31 July WOD

Mobility (on your own) Strength: find 5rm deadlift WOD: “the Mule” 21 15 9 Deadlift (315/225) Chest 2 bar pullups

30 July WOD

Mobility (on your own) Strength: 7 min to find 1rm OHS WOD: 800 m run 5 rounds 15 ring dips 5 STO (155/105) Then 2 min ME pullups

29 July WOD

Mobility (on your own) Strength: 3×5 strict overhead press WOD: 3 rounds 10 kb swings (2/1.5) 10 kb squats rt arm 20 yd farmers walk w/kb in rack position rt 10 kb swings 10 kb squats lt arm 20 yd farmers walk w/kb in rack position lt *courtesy of CFFB

26 July WOD

Mobility (on your own) Strength: EMOM for 7 min hang clean to full clean to STO WOD: 15 min AMRAP 800 m run Then 1 DB/KB thruster (50/35) 1 burpee to box jump 2 2 3 3…

25 July WOD

Mobility (on your own) WOD: 2 rounds 50 double unders 40 release pushups 30 medball situps 20 pullups 10 overhead plate squat (45/35)

24 July WOD

Mobility (on your own) Strength: 30yd walking lunge AHAP WOD: 21 Deadlifts(275/245/205)(185/155/135) 400 m run 7 muscle ups 15 deadlifts 400 m run 5 muscle ups 9 deadlifts 400 m run 3 muscle ups