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Archive for October, 2013

November 1, Wod

Posted by Jenn on October 31,2013

We will be doing a Hero Wod three times a week in November from the 4-11. Please plan your work outs accordingly. Remember those who do for us what we do not want to do. Skills Session 3 x 12 Single Led Dead Lift Glute Med Walk Side Step Up Wod 8 Min Amrap 8 […]

October 31, Wod

Posted by Jenn on October 30,2013

Halloween Wod Trick or Treat? 10 Frankenstein Squats 12 Monkey Jumps 14 Zombie Walks 16 Angry Birds 14 Zombie Walks 12 Monkey Jumps 10 Frankenstein SquatsCoach Swagar’s Quote of the day: ‘Tis now the very witching time of night,When churchyards yawn and hell itself breathes outContagion to this world. ~William Shakespeare

October 30, Wod

Posted by Jenn on October 29,2013

Shoulder Mobility Skills Session 3×12 Tricep Extensions Dumb Bell Pull Overs Super Man Rocks Russian Twists Wod For time 3000 M Row 30 Pull ups Coach Swagar’s Quote of the day: “Temptation is not to be feared, but controlled.” ― Deborah Brodie  

October 29, Wod

Posted by Jenn on October 28,2013

Leg Health Skills Session 4 x 5 Push Press ( increase weight each set) 4×10 K2E Wod 10 Min Amrap 3 Clean and Jerk 6 Reverse Burpees 9 Jumping Lunges Coach Swagar’s Quote of the day: “Remember, man does not live on bread alone: sometimes he needs a little buttering up.” ― John C. Maxwell

October 28, Wod

Posted by Jenn on October 27,2013

Spine Mobility/ Scapular Stability Skills Session 5-5-3-3-2-1-1-1 Back Squat Wod 3 Rounds 250 M run 10 Box Jumps Coach Swagar’s Quote of the day: “The greatest act of faith some days is to simply get up and face another day.” ― Amy Gatliff      

Most Sunday

Posted by Jenn on October 26,2013

    We at most encourage you all to try new things. CrossFit to Live do not Live to CrossFit ( coach Swagar) Be confident in your abilities and try something new. See if your CrossFit helps you move properly and with efficiency.

October 26, Wod

Posted by Jenn on October 25,2013

Breathing Drills Skills Session 3×3 Snatch Balance+3 OHS 3×12 Banded Pull Apart 3×12 Dumb Bell Snatch Wod 12 Min to reach you max Snatch Bonus Round 6 Lengths Burpee Broad Jumps Over Head Walking Lunges Coach Swagar’s Quote of the day: “Treat a man as he is and he will remain as he is. Treat a […]

October 25, Wod

Posted by Jenn on October 24,2013

Calf Health Skills Session 3×12 Dumb Bell Thrusters Back Extensions V ups Wod For time 30-20-10 Pull ups Push Press 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  

October 24, Wod

Posted by Jenn on October 23,2013

Spine Mobility/Stability Skills Session Take 10 Min to work up to your max Front Squat Wod For time: 30 Kettle Bell Swings 90 Sec Rest 30 Burpees 90 Sec Rest 30 Pistols Coach Swagar’s Quote of the day: “All we have to decide is what to do with the time that is given us.” ― J.R.R. Tolkien, The […]

October 23, Wod

Posted by Jenn on October 22,2013

For Quality 5 Leg raises to L hangs with neutral grip 5 T2B with reverse grip 50 Hollow Rocks Wod For time 30 T2B 15 Dead Lift 20 T2B 15 Dead Lifts 10 T2B 15 Dead Lifts Coach Swagar’s Quote of the day: The ‘self-image’ is the key to human personality and human behavior. Change […]