Thursday 180913

6:15 STRIKING  WOD Dynamic Warm-Up – Mobility Prepare  for.. A. WOD 15 min EMOM Min 0-1 9 Burpees Min 1-2 15 Jumping air squats Min 2-3 Heavy Sled Push 25m Min 3-4 30 Double unders Min 4-5 30 Mountain Climbers —Repeat 2 more Times— B. MWOD Lax Ball under foot Plantar Foot Release with Lacrosse Ball […]

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Wednesday 180912

Sign Up for the Nutrition Challenge – If you did  not attend the meeting on Monday evening, you can still sign up. See the requirement sheet by the community board with the steps you will need to take to officially be on the challenge team. You have until Midnight on the 16th to sign up!!  Start date […]

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Tuesday 180911

  Dynamic Warm-Up – Mobility Prepare  for.. Primer:  (In teams of 2. Prep for wod. Coach movements,set standards ect ) 2x3x3 Ground to Overhead 95/65  2x3x3 Power Cleans 115/85 2x3x3 Deadlifts 145/105 4x Partner burpees syncro high 5 Face Flag moment of silence to Honor the Heroes and the Fallen. Reflection of life in the US. […]

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Monday 180910

Back to the Basic’s Nutrition Challenge – Start date is September 17th to December 10th. More info to be shared at the kick off meeting Monday September 10th at 8pm.  Dynamic Warm-Up – Mobility Prepare  for.. Test: 1:00 Double Unders B:WOD ” Team Rodeo” 2 Rounds of: 2 Minutes to complete: Row 20/17 Cal 3 Ring or […]

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Friday 180907

Dynamic Warm-Up – Mobility Prepare  for.. A:Skill: Bar Muscle Up 1- Loading the shoulder and snapping back keeping tension- https://www.youtube.com/watch?v=iavLl655Y6k  2- Work on knees up in the bar muscle-up.  https://www.youtube.com/watch?v=gaA5Ey5Few0  3- Hitting all positions is very important. https://www.youtube.com/watch?v=h0wMIs0NsvE  Drills- Working the beat swing into a high pull.- https://www.youtube.com/watch?v=TkI7DFeq870  Beginners- https://www.youtube.com/watch?v=mMZMk7S2oTw  Primer: 3rds of: 4-5x rep Back […]

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Thursday 180906

6:15 STRIKING  WOD Dynamic Warm-Up – Mobility Prepare  for.. Primer: 4 KB front rack lunges (double KB’s) WOD: 15 minute AMRAP of: 2,4,6,8,10 etc… KB Front rack lunges Green/Blue 100 m run before each round ROMWOD: Twisted Cross Biggest Winner 2016. Mobility Week 3 – Twisted Cross  Banded hamstring stretch Band Assisted Stretches for Hamstrings, Hips […]

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Wednesday 180905

Back to the Basic’s Nutrition Challenge – Start date is September 17th to December 10th. More info to be shared at the kick off meeting Monday September 10th at 8pm.  Dynamic Warm-Up – Mobility Prepare  for.. Test: 1:00 Hand Release Pushups Primer:  2 minutes continuous movement of: 2x Snatch grip Hang pull 2x Hang pwr snatch 2x […]

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Tuesday 180904

Dynamic Warm-Up – Mobility Prepare  for.. Test: 1:00 Max Double Unders Accumulative score. Mark max unbroken reps in notes. A: Skill- Butterfly Pull-up 1- Butterfly Pullup- https://www.youtube.com/watch?v=zcW65e_AUl4  2- Review Kipping Pullup with athletes that aren’t ready for Butterfly Why Butterfly vs Kipping? Compare Butterfly to barbell cycling, it’s much faster, higher repping but more taxing. Kipping […]

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Monday 180903

The Protein Pit Stop will be around sampling and selling Protein Bagels! These bagels are low fat, low carb and high protein. You can check them out at theproteinpitstop.com and on instagram @theproteinpitstop. Make sure you grab a sample after you WOD!! Dynamic Warm-Up – Mobility Prepare  for.. Primer:   2-4rds of: 3 Wall Balls 1 […]

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Friday 180831

Dynamic Warm-Up – Mobility Prepare  for.. Test: 1:00 Max effort Hand release Push-up A:Strength-Skill: 18 Minute E2MOM of”: 1 Turkish Getup AHAFA 1 Weighted Strict Pull-up 2 mins. To complete 1 TGU and 1 Weighted Pull-Up AHAFA. Alternate sides every round. Primer: Coaches choice B. WOD: Compare to 180413 10 minutes to Complete the following: 100 […]

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