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Archive for January, 2014

February 1, WOD

Posted by Jenn on January 31,2014

Lat Health Skills Session Front Squat 7 RM Wod Complete 5 rounds for time: 5 Reps Push Press @ 70% 3 Chin Ups 3 reps Push Press @ 80% 5 Chin Ups 1 Rep Push Press @ 90% 7 Chin Ups Coach Swagar’s Quote of the day: “Each workout is like a brick in a building, […]

January 31,WOD

Posted by Jenn on January 30,2014

Shoulder Health Skills Session CrossOver Cables 3×8 Archer Pulls AYTY Scapular Push Ups Wod 40 T2B 30 Push Ups 20 C2B Pull Ups 10 Hand Stand Push Ups Coach Swagar’s Quote of the day: “When health is absent, wisdom cannot reveal itself, art cannot become manifest, strength cannot be exerted, wealth is useless, and reason is […]

January 30, WOD

Posted by Jenn on January 29,2014

Spine Mobility/ Stability Skills Session 3×10 Bench Press Evil Wheels Ring Dips Wod 10 Min Long Cycle Kettle Bell Clean and Jerk Bonus:  Rope Climbs Coach Swagar’s Quote of the day: “For me life is continuously being hungry. The meaning of life is not simply to exist, to survive, but to move ahead, to go up, […]

January 29, WOD

Posted by Jenn on January 28,2014

Hip Mobility Skills Session 4 times through 2 Sled Pulls 10 Banded Pull Throughs 10 Good Mornings W0d 7 Rounds 7 Thrusters 7 Power Snatch 7 Over the Bar Burpees Coach Swagar’s Quote of the Day:  “An hour of basketball feels like 15 minutes. An hour on a treadmill feels like a weekend in traffic school.” […]

January, 28 WOD

Posted by Jenn on January 27,2014

Leg Health Skills Session 3×15 Ring Rows Glute Med Walk Wod Clean Cindy 1 Round of Cindy 1 Clean 185/135 1 Round of Cindy 2 Cleans Until you get 10 Cleans Coach Swagar’s quote of the day: “When it comes to eating right and exercising, there is no ‘I’ll start tomorrow.’ Tomorrow is disease.” – V.L. […]

January 27,WOD

Posted by Jenn on January 26,2014

Chest Health Skills Session 3×20 Walking Over Head Lunges Kettle Bell Snatch Hollow Rocks Wod 3 Rounds 20 Pullups 15 box jumps 10 Kettle Bell Over Head Squat Coach Swagar’s Quote of the day: ” Ain’t nut in to it, but ta do it!” Ronnie Coleman  

January 26, WOD

Posted by Jenn on January 25,2014

Sunday fun day

January 25, WOD

Posted by Jenn on January 24,2014

Scapular Health Skills Session 3×6 Clean Pulls Tall Cleans Vertical Jumps Wod 21-15-9 Cleans Push Ups Ball Slams Coach Swagar’s Quote of the day:” Physical fitness can neither be achieved by wishful thinking nor outright purchase.” Joseph Pilates  

January 24, WOD

Posted by Jenn on January 23,2014

Back Health Skills Session 3×12 Glute Med Walk Side Step Ups 2 lengths Side Ways Sled Pull Wod 7 Min Amrap 5 Push Press 7 Over Head Squats 9 Push Ups Coach Swagar’s Quote of the day: “And those who were seen dancing were thought to be insane by those who could not hear the […]

January 23, WOD

Posted by Jenn on January 23,2014

Back Health Skills Session 3×12 Sumo Squats Side Lunges GHD Sit Ups Wod 12 Min Amrap 12 Front Rack Lunges 12 Sit Up 12 Pistols Coach Swagar’s Quote of the day: ” Squat, Jump, Throw, Climb, Lift.” Unknown