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Archive for July, 2013

August, 1 Wod

Posted by Jenn on July 31,2013

Hip Mobility Skills Session 3x 12 reps Single Legged Dead Lifts Banded Straight leg Pull Wod Partner Wod You and your Partner Complete 10 Dead Lift 225/185 8 Burpees 6 T2B While person is doing that the other is Rowing. You need to complete 4000M Row Coach Swagar’s Quote of the day: “The will to […]

July 30th – Short Interval WOD

Posted by Arthur on July 31,2013

Complete the following intervals:   Run/Row   1600m; rest 3min 800m; rest 2min 400m; rest 1min 200m; rest 30sec 100m   Pace should not slow down as you move onto the next interval.

July 31, Wod

Posted by Jenn on July 30,2013

ZEUS U.S. Army Specialist David E. Hickman, 23, of Greensboro, NC, assigned to the 2nd Battalion, 325th Airborne Infantry Regiment, 2nd Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, NC, died on November 14, 2011, in Baghdad, Iraq, from wounds suffered when insurgents detonated an improvised explosive device near his vehicle. He is […]

July 30, Wod

Posted by Jenn on July 29,2013

Skill Session 2 x 1 Lap run 15 Close Grip Push ups 15 Ring Dips 15 Hollow Rocks Wod 4 Intervals with 90 Sec Rest 6 Over Head Press 20 Wall Balls Coach Swagar’s Quote of the day: “Never give up on something that you can’t go a day without thinking about.” – Unknown Picture […]

July 29, Wod

Posted by Jenn on July 28,2013

Spine Mobility Skills Session 3 x 8 reps Strict Pull Ups Kettle Bell Snatch ( per side) Russian Twists Wod Nancy 5 Rounds 400M Run 15 OHS 135/95 Coach Swagar’s Quote of the day, “Finesse and control at high heart rate is critical.   Nancy” demands it.”

July 29th – Long Interval WOD

Posted by Arthur on July 28,2013

Complete the following Long Intervals   Run or Row Repeat 6min with a 2min rest,  until form/pace deteriorates

July 28, Wod

Posted by Jenn on July 27,2013

Coach Bell is here to RING in your Sunday WOD…

July 27, Wod

Posted by Jenn on July 26,2013

Skills Session 4 rounds for quality 10 Ring Dips 10 T2B 10 Pistols Hand Stand Walks for Distance Wod 12 Min Amrap 40 Double Unders 20 V Ups 10 Push Ups Coach Swagar’s Quote of the day;”We come to love not by finding a perfect person, but by learning to see an imperfect person perfectly.” […]

July 26, Wod

Posted by Jenn on July 25,2013

Hip Mobility Skills Session Muscle Up Progressions/ 3×3 MU 3×15 Ring Rows 3×15 Bent over Rows Wod 5 Rounds 2 Laps 8 Dead Lift

July 25, WOD

Posted by Jenn on July 24,2013

Skill Session 3×12 reps Side Lunges Glute Med Walk Side Step ups Row Boats Wod 21-15-9 Front Squat Over the Bar Burpees Coach Swagar’s Quote of the day: “Responsibility is the price of freedom.” Elbert Hubbard