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Archive for January, 2013

Spring Tune Up – Week 1, WOD 4

Posted by Arthur on January 31,2013

Complete the following Long Interval   Run or Row   3 x 6min with 4min rest between intervals …85% of max effort

February 1, Wod

Posted by Jenn on January 31,2013

Strength Front Squats with 2 sec Pause at botttom 5×5 @ 70% 1Rm Wod 8 Min Amrap 1 Muscle Up 10 Pistols 1 Snatch @ 80% 1 Rm 2 Min Rest Tabata Hollow Rocks Russian Twists Coach Swagar’s Quote of the day: “Winners don’t wait for chances, they take them” Snatch Tech with Coach Bernger […]

CrossFit Open

Posted by Jenn on January 31,2013

Calling all MOSTIES. Registration for the 2013 CrossFit Open is here. Go in and Register Registration

Spring Tune Up – Week 1, WOD 3

Posted by Arthur on January 30,2013

Complete the following Short Interval   Run or Row   6 x 2min (5% grade), rest 45 sec between intervals …85% of max effort

January 31, Wod

Posted by Jenn on January 30,2013

Strength Push Press @ 80% 5×5 Heavy Bag Clean 5×5 Wod 10 min Amrap 5 Bench Press @ 70% 5 Burpees 5 Dumb Bell Thrusters Coach Swagar’s Quote of the day” The determination to win is the better part of winning.”

Spring Tune Up – Week 1, Rest Day 1

Posted by Arthur on January 30,2013

Rest Day   Spend 20 min working on ankle and hip mobility.  

January 30, Wod

Posted by Jenn on January 29,2013

Mobility Hips Shoulders Wod 500 M Row 30 Wall Balls 30 Sit Ups 30 Over Head Lunges 500 M Row 20 Wall Balls 20 Sit Ups 20 Over Head Lunges 500 M Row 10 Wall Balls 10 Sit Ups 10 Over Head Lunges 500 M Row   Coach Swagar’s Quote of the day: ” No […]

January 29, Wod

Posted by Jenn on January 29,2013

Base line Testing Leger Test Wod Diane 21-15-9 Dead Lifts 225/185 Hand Stand Push Ups Coach Swagar quote of the day:”“The purpose of life is not to be happy. It is to be useful, to be honorable, to be compassionate, to have it make some difference that you have lived and lived well.” ― Ralph Waldo […]

Spring Tune Up – Week 1, WOD 2

Posted by Arthur on January 29,2013

Complete the following Long Interval   Run or Row   5 x 3min with 2min rest between intervals …85% of max effort

Spring Tune Up – Week 1, WOD 1

Posted by Arthur on January 27,2013

Complete the following Short Interval   Run or Row   8 x 60 sec, rest 30 sec between intervals …85% of max effort