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Archive for February, 2015

March 1, WOD

Posted by Jenn on February 28,2015

Heats for 15.1 and 15.1a will start at 10:30. We will be there at 10:00 am to open the gym and get things rolling.   Let’s have some fun and be BETTER at life than you were yesterday!!! Training for LIFE!

February 28, WOD

Posted by Jenn on February 28,2015

Thoracic Mobility Skills Session 3×10 Hand Stand Kick Ups 3×10 Hollow/Supper Man Holds on Bar 3×5 T2b Wod 80 Double Unders 15 Burpees 60 Air Squats 10 Burpee Box Jumps 40 Push Ups 5 Burpee Pull Ups 20 Box Jumps Coach Swagar’s Quote of  the day:”Never, ever underestimate the importance of having fun.”Randy Pausch

February 27, WOD

Posted by Jenn on February 26,2015

Body Health   WORKOUT 15.1 Complete as many rounds and reps as possible in 9 minutes of: 15 toes-to-bars 10 deadlifts (115 / 75 lb.) 5 snatches (115 / 75 lb.) WORKOUT 15.1a 1-rep-max clean and jerk 6-minute time cap Bonus Round Tabata Hollow Rocks Coach Swagar’s quote of the day:’Today was good. Today was […]

February 26, WOD

Posted by Jenn on February 25,2015

Back Health Strength Session 3x 6 Dumb Bell  Military Press 3×12 Goblet Squats 3×12 Kettle Bell Swings Wod 4 Intervals 500 M Row 15 Dead Lifts 60 Sec Rest Coach Swagar’s Quote of the day: “It’s kind of fun to do the impossible.”Walt Disney

February 25, WOD

Posted by Jenn on February 24,2015

Leg Health Skills Session 3×8 Lat Pull Downs 3×8 Kettbell Roll Outs 3x Hollow Hangs/Super Man Hangs (20 sec) Wod 4 Rounds 7 Pull Ups 7 Man Makers 7 Burpee DumbBell Box Jump Overs ( Must hold onto the Dumb Bell while going over the box) Coach Swagar’s Quote of the day: “Just play. Have […]

February 24, WOD

Posted by Jenn on February 23,2015

Thoracic Mobility Strength 3x 5:3:1 BackSquat: Front Squat: OHS Load: Consistent Rest: 60s/2mins   WOD 10min AMRAP 10 Alternating Jump Skater Squats onto Plate 15 Lunge Wall Ball Shot 20 DU Coach Swagar’s Quote of the day: “I love the name of honor, more than I fear death” Julius Caesar

February 23, WOD

Posted by Jenn on February 22,2015

Shoulder Mobility Strength Session 3×12 Scapular Push Ups 3×8 Hand Stand Kick Ups 3×12 AYIY Wod 21-15-9 Push Jerks T2B 500 M Row 9-15-21 Split Jerks V-Ups Coach Swagar’s Quote of the day: “The secret of all victory lies in the organization of the non-obvious.” Marcus Aurelius This is one of the Coach’s Favourite movies: which […]

February 22, WOD

Posted by Jenn on February 21,2015

Sunday Fun Day

February 21, WOD

Posted by Jenn on February 20,2015

Lat/QL Health Strength Session 3×6 Front Squat 3×20 Glute Mead Shuffle 3×2 Lengths Monster Walk Wod 12 Min EMOM 2 Clean and Jerks 6 V Ups Coach Swagar’s Quote of the day:  “Your victory is right around the corner. Never give up.” Nicki Minaj

February 20, WOD

Posted by Jenn on February 19,2015

Shoulder Health Strength Session 10 Min of  Bar Muscle Up Progressions 3×12 Straight Arm Pull Downs 3×5 Bar Hanging -Hollow Body and Super Man Holds (15 Sec) Wod For Time: 40 Double Unders 2 Bar Muscle Ups 30 Bar Facing Burpee’s 3 Bar Muscle Ups 20 Thrusters 4 Bar Muscle Ups 10 Push Jerk 5 […]