Hip Mobility Skill Session 3×6 reps Clean Pulls Front Squats Wod Badger 3 Rounds for time 30 reps, 95 pound squat clean 30 Pull-ups Run 800 meters In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq 11 December 2007. First posted 19 December 2007
Mosties please put in your meet order by Friday May 3, 2013. The order forms are on the cabinet by the Coaches office. Do not miss out on a great meat and to support a local farmer and athlete/ Coach. www.pintopointgelbvieh.com
Complete the following Long Intervals Run or Row 3min on, 3min rest Keep going till pace and form deteriorate.
Shoulder Mobility Skill Session 3 x 6 reps Mid Hang Clean Pull Rack Delivery Tall Muscle Clean Wod 10, 8, 6, 4, 2 Dead Lifts Dumb Bell Snatch Coach Swagar’s Quote of the Day:“A bear, however hard he tries, grows tubby without exercise.” ― A.A. Milne, Winnie-the-Pooh
The 5:30pm Crossfit Endurance Class on April 29th has been rescheduled for April 30th at 5:30.
Complete the following Short Intervals Run or Row 30sec on, 30 sec rest Keep going till pace and form deteriorate.
Skill Session 3 x 6-8 reps Front Barbell lunge Front Squat with a 2 sec pause Knees 2 Elbows Wod 3 intervals with 2 min rest 40 Double Unders 10 Power Cleans 10 Weighted Push Ups Coach Swagar’s Quote of the Day; “The fundamental cause of trouble in the world is that the stupid are cocksure […]
Skill Session Push Jerk 3×5 reps Over Head Lunge 3×6 reps GHD Sit Ups 3×6 reps Wod 3 rounds 3 Chest 2 bar Pull Ups 9 Clean and Jerks 18 Box Jumps Coach Swagar’s Quote of the day;”Every man takes the limits of his own field of vision for the limits of the world.” ― Arthur […]
Complete the following time trial: 13.1 miles