Wednesday, 3-18-15

Weightlifting Deadlift (5×5)   Metcon P: Metcon (AMRAP – Rounds and Reps) 8 min amrap1 deadlift 315/1852 bar hop burpee1 deadlift4 bar hop burpee1 deadlift6 bar hop burpee [...]

Wednesday, 3-11-15

Review technique and scales. 15 minutes Record best set Double-Unders (ME) Review Technique Performance – 10 min to establish Max Unbroken Reps   P: Metcon (Time) For Time: 50x Double [...]

Wednesday, 1-28-15

WOD:30x HSPU50x Pistols(Total)20x HSPU50x burpees10x HSPU Coconut Flour Waffles with Blueberry Compote Ingredients: For the compote: 1 cup of fresh blueberries 2 tbsp water 1 tsp lemon juice 2 [...]

Monday 1-26-15

WOD: CINDY   Homemade Ginger Cayenne Muscle Rub What you need: ½ cup shea butter ¼ cup coconut oil 1 tsp ginger root powder 1 tsp cayenne pepper 10 drops eucalyptus essential oil Directions: [...]

Thursday, 1-8-15

Strength: Tempo Back Squats 5 x 53 seconds down3 seconds in the hole WOD: 5 min ME Back Squat @ BWrest 3 min50x Sit Ups     Thai Chicken Pizza AUTHOR: Danielle Walker – [...]

Monday, 12-15-14

Strength : Thruster 6×2 WOD : 4 rds with 1 min rest after each rd 1 : 21 thrusters 95/65, 21 ttb, 21 box jumps rd 2 : 18 thrusters, 18 ttb, 18 box jumps rd 3 : 15 thrusters 15 ttb, 15 [...]

Tuesday, 12-9-14

Strength : Deadlift 5×2 WOD: EMOM – 16 Even – 2x Deadlift (75-85% of Strength weight)ODD – 10x Wallball Ooey Gooey Chocolate Chip Pumpkin BarsWritten by Lindsey Johnson For [...]

page 1 of 4