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Archive for November, 2014

December 1, WOD

Posted by Jenn on November 30,2014

Thoracic Health Strength Session 2×12 Glut Med Walk 2×12 Hollow Rocks Wod “Linda” 10-9-8-7-6-5-4-3-2- 1 Clean ¾ bodyweight Bench bodyweight Deadlift 1 ½ bodyweight Coach Swagar’s Quote of the day: “The excellence of a gift lies in its appropriateness rather than in its value.”Charles Dudley Warner

November 30, WOD

Posted by Jenn on November 29,2014

Sunday FUN Day Always something different something new

November 29,WOD

Posted by Jenn on November 28,2014

Shoulder Health Skills Session 2o Minutes of Muscle Up Progressions Wod 7 Min Amrap 7 C2B Pull Ups 7 Archer Push Ups 7 Goblet Squats 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  

November 28, WOD

Posted by Jenn on November 27,2014

Hamstring Health Strength Session 3×8 Dumb Bell Military Press 32×0 3×8 Lateral Raises 3232 3×8 Garhammer Raises 3x Max Planche Wod 6 Intervals 10 Bench Press 20 Wall Balls 60 Sec Rest Coach Swagar’s Quote of the day: “Perfection is not attainable, but if we chase perfection we can catch excellence.”Vince Lombardi  

November 27, WOD

Posted by Jenn on November 26,2014

Lat/ Calf Health Strength Session 3×8 Single Legged Dead Lift 41×0 3×8 Bar Bell Hip Thrusts 3×30 3×8 Side Step Ups 3×20 Hollow Rocks Wod 8 Min Amrap 12  Dead Lifts 12 Ball Sprawls Coach Swagar’s Quote of the day: “It’s never too late to be who you might have been.” –George Elliot    

November 26,WOD

Posted by Jenn on November 25,2014

Hip Mobility Skills Session 15 Min Spilt Jerk Tech Wod 40 Double Unders 4 Clean and Jerks 30 Double Unders 3 Clean and Jerks 20 Double Unders 2 Clean and Jerks 10 Double Unders 1 Clean and Jerks Coach Swagar’s Quote of the day: “By recording your dreams and goals on paper, you set in […]

November 25, WOD

Posted by Jenn on November 24,2014

Back Health Strength Session 3×8 Ring Dips 32×0 3×4 Ring Pull Ups 10 sec descent 3×8 Wide Grip Rows 3o20 Wod 6 Rounds 10 Power Snatch 8 T2B 6 Over Box Jumps Coach Swagar’s Quote of the day: “Don’t ask yourself what the world needs; ask yourself what makes you come alive. And then go […]

November 24, WOD

Posted by Jenn on November 23,2014

Leg Health Strength Session 3×10 Over Head Squat 3×10 Skater Squats 3×10 Kettle Bell Roll Outs 3×10 Glut Max Kick Backs Wod 10 Min Amrap 8  Thrusters 4 Jump Squats 2 Clean Coach Swagar’s Quote of the day: “Many people fail in life, not for lack of ability or brains or even courage but simply […]

November 23,WOD

Posted by Jenn on November 22,2014

Sunday Fun Day

November 22, WOD

Posted by Jenn on November 21,2014

“Push Your Tush” In Memory of Fellow Calgary CrossFit Athlete, Sam Yeung. Who passed away November 9th, 2014 from Colon Cancer. 32 Double Unders 9 Rounds 2 Cleans 225/155 11 Over Bar Burpees 14 Alternating Drop Lunges(off 45# Plate) 32 Double Unders