Daily WOD – Sep 10, 2014
"Girls Gone Wild Part 2" Complete for time: 21 deadlifts (225/155#) 21 handstand push ups 21 cleans (135/95#) 21 ring dips 21 thrusters (95/65#) 21 pull ups WOD Notes: Compare to 120313. For anyone taking…
Daily WOD – Sep 9, 2014
Girls Gone Wild (Part 1) 400m run 21 kettlebell swing (53/35#) 12 pull ups 400m run 30 box jump (24/20″) 30 wall ball (20/14# to 10′) 400m run 15 overhead squat (95/65#) 400m run (record…
September Schedule & Events
In addition to all the events listed in our last post HERE, mark your calendars for these important dates! Thurs, 9/18 - Stretching and Mobility (MOGA), 6:00-6:30pm. Join Coach Mark for 3o minutes of stretching…
Daily WOD – Sep 8, 2014
https://www.youtube.com/watch?v=1pww83TzkLw Dan E. hits a hip pull over into three hip circles! Front Squat 8x1 (5 second pause, 90%) Then 20 hip pull overs NFT Community Notes: Happy Birthday Quinn!!
Football WOD – Sep 7, 2014
Complete three 90s rounds of: 40 yd sprint max KB swings (70/53#)
Daily WOD – Sep 6, 2014
Complete for time: 30-20-10 reps of Wall ball (20/14# to 10/9') Hang power clean (95/65#) Community Notes: It's not too late to join us for the Run for Green Valleys 5k, 10k, or 1 mile…
Daily WOD – Sep 5, 2014
Deficit Deadlift 10x2 (80%) Then Banded lateral walks 30 yds R/L Nutrition Challenge Notes: You've survived the first two days of the nutrition challenge. Hooray! This is a good time to review what you've been eating…
Make Up Day – Sep 4, 2014
Come in between 4:30 and 7:30 tonight to make up one of the last 6 workouts. This week the choices are: Complete 50 reps for time of the following: pull ups, deadlifts (135/95#), push ups,…
Daily WOD – Sep 3, 2014
"2014 ICA Nutrition Challenge Performance Test" Complete the following 4 tasks: Max distance broad jump (3 attempts) AMRAP in 3 minutes of 4 burpees and 8 KB swings (53/35#) 12 minutes to find 3 rep…
Daily WOD – Sep 2, 2014
Bamboo Bench Press 3x20 Then Bench Press 3-3-3-3-3 WOD Notes: Compare to 131230. Nutrition Notes: Only one more day until the nutrition challenge starts! Clear out what is left of your junk food and get ready…