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Archive for July, 2014

August 1, WOD

Posted by Jenn on July 31,2014

Hip Mobility Strength Session 4×6 Ring Rows 2-2-3 Wide Grip Bent Over Row 2-2-3 Strict T2B Wod 12 Min Amrap 8 Jumping Lunges 16 Kettle Bell Swings 32 Air Squats Coach Swagar’s Quote of the day: ” Great athletes make those around them look good.”  

July 31, WOD

Posted by Jenn on July 30,2014

Glute Health Strength Session 4×8 Over Head Squats AYIY V Ups Wod For Time: 60 Wall Balls 50 Med Ball Squats 40 Russian Twists with the Med Ball 30 Ball Sprawls 20 Ball Pass Overs 10 Med Ball Cleans Coach Swagar’s Quote of the day: “Where the senses fail us, reason must step in.” Galileo […]

July 30, WOD

Posted by Jenn on July 29,2014

Shoulder Health Skills Session 15 Minutes Snatch Technique Wod 10-1 Even Numbers= Snatch Odd Numbers = Burpees Coach Swagar’s Quote of the day: “We cannot teach people anything; we can only help them discover it within themselves.” Galileo Galilei

July 29, WOD

Posted by Jenn on July 28,2014

Thorasic Mobility Strength Session 3×12 Tricep Press Dumb Bell Military Press 3-2-0 Tempo Hollow Rocks Wod 6 Intervals 10 Thrusters 6 Push Jerk 60 Sec Rest Coach Swagar’s Quote of the day: “All truths are easy to understand once they are discovered; the point is to discover them.” Galileo Galilei    

July 28, WOD

Posted by Jenn on July 27,2014

Leg Health Skills Session 4×8 Single Legged Dead Lift 1 Min on the Airodyne Side Lunges 1 Min Skipping Wod 21-15-9 Power Snatch C2B Pull Ups Coach Swagar’s Quote of the day: “Simplicity in character, in manners, in style; in all things the supreme excellence is simplicity.” Henry Wadsworth Longfellow

July 27,Canmore WOD

Posted by Jenn on July 26,2014

Crossfit MOST will be visiting CrossFit Canmore for our Sunday Funday Wod. The work out will start at 9:00 Am at CrossFit Canmore. Then we will bike to banff, have some lunch and bike back to Canmore. If you do not want to bike to banff and back come to Canmore for the work out […]

July 26, WOD

Posted by Jenn on July 25,2014

Spine Health Skills Session 10 Minutes Clean Tech Wod Helen 3Rounds 400 M Run 21 Kettle Bell Swings 1.5/1.0 12 Pull ups Coach Swagar’s Quote of the day:”Excellence is the gradual result of always striving to do better.”Pat Riley

July 25, WOD

Posted by Jenn on July 24,2014

Ankle Mobility Strength Session 4×8 Dumb Bell Military Press Incline Fly’s Ring Dips Wod 3 Rounds 8 Power Cleans 12 Push Jerk 50 Double Unders Coach Swagar’s Quote of the day:”We should not judge people by their peak of excellence; but by the distance they have traveled from the point where they started.”Henry Ward Beecher

July 24, WOD

Posted by Jenn on July 23,2014

Scapular Health Strength Session 4×8 Front Squats with a 2sec pause Glute Hamstring Raises Wod 20 Min Amrap 2 Hill Sprints 12 Goblet Squats 2 laps 12 Kettle Bell Clean and Jerks Coach Swagar’s Quote of the day: “All labor that uplifts humanity has dignity and importance and should be undertaken with painstaking excellence.” Martin […]

July 23, WOD

Posted by Jenn on July 22,2014

Lat Health Skills Session 20 minutes Hand Stand Practice Muscle up Progressions Wod 2-4-6 Burpee Muscle Ups 6-4-2 Strict Hand Stand Push Ups Bonus Round Coach Swagar’s Quote of the day: “Be a yardstick of quality. Some people aren’t used to an environment where excellence is expected.” Steve Jobs