image description

Archive for September, 2013

October 1, Wod

Posted by Jenn on September 30,2013

Lats and Shoulder health Skills Skills 3 x 6 Straight arm Pull Downs Ring Rows V ups Wod Partner Wod 2 Rounds 8 Stiff Legged Dead lift 8 Man Makers Other Partner Rows As a Team you must complete 6 Km Row. Coach Swagar’s Quote of the day: ““Keep your fears to yourself, but share […]

September 30, Wod

Posted by Jenn on September 29,2013

Skills Session 3 rounds 10 Weighted Push Ups 10 Weighted Sit Ups 10 Over Head Lunges Wod 3 Rounds 12 T2B 24 Ball Pass Throughs Max rep ring rows Coach Swagar’s Quote of the day: “To handle yourself, use your head; to handle others, use your heart.” ― Eleanor Roosevelt    

September 29, Wod

Posted by Jenn on September 28,2013

Football Most. Come develop some agility, power and speed.

September 28, Wod

Posted by Jenn on September 27,2013

Spine Mobility Skills Session 3 x through Banded Sprints Banded Pull Throughs 30 Double Unders Wod 21-15-9 Power Snatch Over Head Side Lunges Coach Swagar’s quote of the day: “Our chief want is someone who will inspire us to be what we know we could be.” ― Ralph Waldo Emerson    

September 27, Wod

Posted by Jenn on September 26,2013

Hip Mobility Skills Session 3 sets, 8 reps Frankenstein Squats High Hang Cleans Strict Pull Ups Wod 8 min Emom 5 Burpees 1 Clean and Jerk Coach Swagar’s Quote of the Day: “The mediocre teacher tells. The good teacher explains. The superior teacher demonstrates. The great teacher inspires.” ― William Arthur Ward

September 26, Wod

Posted by Jenn on September 25,2013

Hip Mobility Skills Session 3×10 reps Bench Press Hand Stand Push Up Skull Crushers Wod 10 Min Amrap 5  Dumb Bell Thrusters 7  Dumb Bell Snatch 9 Dumb Bell Push Ups 11 V Ups Coach Swagar’s Quote of the day: “A leader is best when people barely know he exists, when his work is done, […]

September 25, Wod

Posted by Jenn on September 24,2013

Leg Health Skills Session 4 sets, 8-10 reps Back Squat Kettle Bell Pistols  Squats 12kg Back Extensions Wod 15 Min Amrap 2 Turkish Get Ups 4 Over Head Squats 8 Snatch grip Dead Lift 16 Hollow Rocks Coach Swagar’s Quote of the day:”Desire of having is the sin of covetousness.” William Shakespeare

September 24, Wod

Posted by Jenn on September 23,2013

“The Don” For time: 66 Deadlifts, 110 pounds 66 Box jump, 24 inch box 66 Kettlebell swings, 1.5 pood 66 Knees to elbows 66 Sit-ups 66 Pull-ups 66 Thrusters, 55 pounds 66 Wall ball shots, 20 pound ball 66 Burpees 66 Double-unders U.S. Marine Corporal Donald M. Marler, 22, of St. Louis, Missouri, assigned to […]

September 23, Wod

Posted by Jenn on September 22,2013

Should Mobility Skills Session 5 Sets of 5 Push Press 3 Push Jerk 1 Spilt Jerk 3 Min Rest Wod Partner Wod Complete 10 rounds of: 10 Wall Balls 100 M Row Coach Swagar’s Quote of the day: “A creative man is motivated by the desire to achieve, not by the desire to beat others.” […]

September 22, Wod

Posted by Jenn on September 21,2013

Most Football Sunday. Come have some fun trying new things and being an athlete!!! Train like a football player.