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Archive for February, 2014

March 1, WOD

Posted by Jenn on February 28,2014

Personal Health 10 min Skills Session 3 X 10 OHS Jumps 10 Duck Walks 10 OHS Squats Wod 12 Min Amrap 4 Power Snatch 6 Over Head Squat 4 Snatch 6 Over Head Lunges Coach Swagar’s Quote of the day: “A genuine leader is not a searcher for consensus but a molder of consensus.”Martin Luther […]

February 28, 14.1

Posted by Jenn on February 27,2014

OPEN WOD 14.1 MEN – includes Masters Men up to 54 years old Complete as many rounds and reps as possible in 10 minutes of: 30 double-unders 75-lb. power snatches, 15 reps WOMEN – includes Masters Women up to 54 years old Complete as many rounds and reps as possible in 10 minutes of: 30 double-unders 55-lb. power snatches, 15 […]

February 27, WOD

Posted by Jenn on February 26,2014

Shoulder Health Skills Session 3×8 Jerk Dips Jerk Balance Behind the neck Jerks Wod 5 Intervals -30 Sec Rest 6 Split Jerks 8 Jump Squats 10 Push Ups   Coach Swagar’s Quote of the day: “The most important part of education is proper training in the nursery.”Plato      

February 26, WOD

Posted by Jenn on February 25,2014

10 Min of Self Care Skills Session 3×8 Kettle Bell Around the worlds V Ups Wod Team Wod Teams of three, Everyone working at the same time. Score is max reps in 6000 M. 1000 M Row 10 Kettle Bell Swings 10 Kettle Bell Clean and Jerk 10 Kettle Bell Snatch   10 Dumb Bell […]

February 25, WOD

Posted by Jenn on February 24,2014

Scapular Mobility/Strength Skills Session 10 Min of Play 3 x 10 Donkey kicks/ Hand Stand Holds/Walks Reverse Ring Pull Ups Banana Rocks Happy Shoulder Hangs WOD 10,8,6,4,2 Burpees C2B Pull Ups Box Jumps 30 Sec Rest Max L Hang Coach Swagar’s Quote of the day: “Your purpose in life is to find your purpose and give […]

February 24, WOD

Posted by Jenn on February 23,2014

Have you signed up for the CrossFit Open Yet? Spine Mobility/ Stability Skills Session 3×6 Hand Stand Push Ups Alternating Dumb Bell Press Strict T2B Wod 10 Min Amrap 6 Spilt Jerk 6 OHS 6 Bar Facing Burpees Coach Swagar’s Quote of the day: “Greatness, whether athletic or otherwise, doesn’t come from those content on just […]

February 23, WOD

Posted by Jenn on February 22,2014

What will Coach Bell do today? 

February 22, WOD

Posted by Jenn on February 22,2014

Leg Health Skills Session 3×6 Clean Pulls High Hang Cleans Slosh Pipe Squats Wod 12 min Emom 2 Clean and Jerk 4 Dead Lifts Coach Swagar’s Quote of the day:” The world’s greatest achievers have been those who have always stayed focussed on their goals and have been consistent in their efforts.” ― Roopleen, Words to inspire […]

February 21, WOD

Posted by Jenn on February 20,2014

 Shoulder and Lat Health Wod “Small“ Three rounds for time of: Row 1000 meters 50 Burpees 50 Box jumps, 24″ box Run 800 meters U.S. Army Staff Sergeant Marc Small, 29, of Collegeville, Pennsylvania, assigned to 1st Battalion, 3rd Special Forces Group (Airborne), based in Fort Bragg, North Carolina, died on February 12, 2009, from […]

February 20, WOD

Posted by Jenn on February 19,2014

Leg Health Skills Session 3×12 1 Rope Climb Dumb Bell Snatch V ups Wod 8 Intervals / 30 sec rest 2 Muscle Ups 6 T2B 10 Dead Lifts 135/95 6 Snatch 135/95 Coach Swagar’s quote of the day: “A coach is someone who can give correction without causing resentment.” ― John Wooden