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Archive for January, 2015

February 1, WOD

Posted by Jenn on January 31,2015

Sunday Fun Day. Do you have all these things BALANCED in your life? If you need help with this, please make an appointment to talk to Coach J. Swagar. She can help obtain more BALANCE.  

January 31, WOD

Posted by Jenn on January 30,2015

Hamstring Health Strength Session 5×5 Dumb Bell Military Press 3×20 Wall Ball Lunge Shots 3×20 V Ups Wod 4 Intervals (Use the Same Bar Bell) 10 Bench Press 20 Thrusters 30 Sec Rest Coach Swagar’s Quote of the day: “What makes things memorable is that they are meaningful, significant, colourful.”Joshua Foer  

January 30, WOD

Posted by Jenn on January 29,2015

Hip Flexor and Adductor Health Agility Work 5×5 Dead Lift 2 x 2 Lengths Sled Push Wod 4 Rounds 500 M Row 12 Kettle Bell Swings 12 Kettle Bell Clean and Jerks 12 Kettle Bell Over Head Squats Coach Swagar’s Quote of the day: “I have learned that there is more power in a good […]

January 29, WOD

Posted by Jenn on January 28,2015

Shoulder Mobility Strength Session 3×2 Lengths Banded Monster Walk 3×8 Banded Clam Shells Wod Blake Four rounds of: 100 foot Walking lunge with 45lb/25lb plate held overhead 30 Box jump, 24/20 20 Wallball shots, 20/14 10 Handstand push-ups U.S. Navy Senior Chief Cryptologic Technician David Blake McLendon, 30,of Thomasville, Georgia, assigned to Naval Special Warfare Group 2 Support […]

January 28, WOD

Posted by Jenn on January 27,2015

Leg Health Strength Session 3×2  lengths Sled Drag 3×12 Ring Rows 3×12 Garhammer Raises Wod 4 Rounds 10 Pull Ups 20 Kettle Bell Snatch 250 m Row Coach Swagar’s Quote of the day: 

January 27, WOD

Posted by Jenn on January 26,2015

Back Health Strength Session 3×10 Tall Step Ups 3×10 GHD Sit Ups 3×2 Lengths Farmer Carries Wod For Time: 50 Double Unders 15 Over Head Squats 40 Double Unders 20 Over Head  Lunges 30 Double Unders 25 Wall Balls 20 Double Unders 30 Bar Facing Burpees 10 Double Unders Coach Swagar’s Quote of the day: […]

January 26, WOD

Posted by Jenn on January 25,2015

Ankle Mobility Skills Session Clean and Jerk Technique 1st Pull into High Hang Clean Load to Split (Clips) Wod 3 Stages 1) 1 Hang Cleans, 3 Front Squats and 3 Split Jerks Increase the weight,  1 Min Rest 2) 1 Hang Cleans, 2 Front Squats, and 2 Split Jerks Increase the weight, 2 Min Rest 3) […]

January 25, WOD

Posted by Jenn on January 24,2015

Sun Day Fun Day. Have fun trying a new Work out! With new people!

January 24,WOD

Posted by Jenn on January 23,2015

Body Health Strength Session 3×12 Banded Rows 3×12 Side Lunges 2x Max Time Side Planche Wod WORKOUT 11.2 MEN – includes Masters Men up to 54 years old Complete as many rounds and reps as possible in 15 minutes of: 9 Deadlifts (155lbs / 70kg) 12 Push-ups 15 Box jumps (24″) WOMEN – includes Masters Women up to 54 […]

January 23, WOD

Posted by Jenn on January 22,2015

Calf and IT Band Health Skills Session 15 Minutes ButterFly Technique 3×12 Banded External Rotation 3×12 Scapular Push Ups Wod 7 Rounds 7 Pull Ups 7 Power Snatch 7 Ball Sprawls Coach Swagar’s Quote of the day: “Turn your wounds into wisdom.” Oprah Winfrey