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Archive for March, 2014

March 31, WOD

Posted by Jenn on March 30,2014

10 Min of Body Health Skills Session 3×10 Archer Push Ups Skull Crushers Cross Over Archers Wod 6 Intervals with 30 Sec rest 10 Bench Press 20 Kettle Bell Clean and Jerks Coach Swagar’s Quote of the day:”Your life will improve only when you take small chances, and the first and most difficult chance you […]

March 30, Wod

Posted by Jenn on March 29,2014

Last OPEN work out of 2014. Come out to cheer on the MOSTIES and others in the last work out of the season.  

March 29, WOD

Posted by Jenn on March 28,2014

Shoulder Health Skills Session 3×12 Dumb bell  Side Step ups Glute med walk V ups Wod For Time: 20 Front Squats 40 Double Unders 15 Front Squats 40 Sit Ups 10 Front Squats 40 Double Unders 5 Front Squats 40 Sit Ups Coach Swagar’s Quote of the day: “The same girl who laughs and talks […]

March 27, WOD

Posted by Jenn on March 26,2014

10 Min of Body Health Skills Session 3×6 Scarecrow Cleans Clean Pulls Tall Cleans Wod 8 Min Emom 2 Cleans 4 C2B Pull ups Coach Swagar’s Quote of the day: “Most folks are as happy as they make up their minds to be.”Abraham Lincoln

March 26, WOD

Posted by Jenn on March 25,2014

Leg Health/ Hip Mobility Skills Session 3×12 Banded Lat Pull Down Lateral Raises Single Leg Dead Lifts Wod 15 Min Amrap 10 Push Jerks 12 Sumo Dead Lifts 14 Hollow Rocks 1600 M Row Coach Swagar’s quote of the day: “Happiness is not something ready made. It comes from your own actions.” Dalai Lama  

March 25, WOD

Posted by Jenn on March 24,2014

Calf and Ankle Health Skills Session 3×12 Cross Over Victory Scapular Push Ups GHD Sit Ups Wod 3 Rounds 5 Power Cleans 7 Front Squat 9 Front Rack Lunges 11 Over the Bar Burpees Coach Swagar’s Quote of the day: “Don’t cry because it’s over, smile because it happened.” ― Dr. Seuss  

March 24, WOD

Posted by Jenn on March 23,2014

Lat and Shoulder Health Skills Session 3×12 Banana Hollow Rocks Donkey Kicks ( 6) Hand Stand Holds   Wod 20 Min Amrap 3 Burpee Bar Muscle Ups 8 Split Snatch 3 Hand Stand Push Ups 8 Over Head Squat Coach Swagar’s quote of the day: ” When setting goals, they should answer the highly specific questions […]

March 23, WOD

Posted by Jenn on March 22,2014

Coach Bell with FUNDAY SUNDAY. Open Work out 14.4 Plus Teams will be competing at the Affiliate Championship Series in Okotoks. Come cheer on your MOSTIES!!

March 22, WOD

Posted by Jenn on March 21,2014

Spine Stability Skills Session 3×10 Jerk Dips Jerk Balance Split Jerks Wod 15 Min Amrap 5 Power Cleans 5 Split Jerks 250 M Run Coach Swagar’s Quote of the day:”Time-related,setting a “due date” to meet goals not only keeps you on track, but it prevents pesky daily roadblocks.” Jenn Swagar Come support the MOSTIES competing […]

March 21, 14.4

Posted by Jenn on March 20,2014

Open work out 14.4