Monthly Archives: December 2014

A) CFWU:  1 Minute Air Squats 1 Minute MB Downward Slam (#20,14) B) Skill: Pull-up technique (1 min). WOD: Every Minute on the minute. Time cap 21:00. Rx Air-Erg ( [...]

A) Warm-up: Sled and Double-Under partner relay (7 min). B) Skill: Push-Press technique (2 min). WOD (14 min): Rx Push- Press 10-10-5-5-1-1-1 Try to increase the load each set until you [...]

A) Warm-up: Sit-ups, Bear Crawls and Rolling Low Back and Hamstring Stretch (3 min). B) Skill: technique (2 min). WOD: Rx Tabata slideboard 1 minute rest Tabata wall ball shots [...]

A) Warm-up: B) Skill: push-up, kettlebell swing, push-press, toes-to-bar, ring dip, and ab mat sit-up technique. WOD: Complete as many rounds as possible in 21 min: Rx AMRAP in 7-min [...]

A) CFWU: 10 Wall Air Squats, 10 AbMat Sit-up, 10 Grasshoppers. Complete 2 Rounds. (2:00 minutes). B) SKILL: Air-Erg, Battle Rope (Russian Twist), Box Jumps. WOD 90 Sec Air-Erg/ Slideboard  (Calories) [...]

A) Warm-up: (3 min). B) Skill: Push-Press technique (2 min). WOD (20 min): Rx Push-Press 10-5-10-5-10-5-10-5 Try to increase and decrease the load of each set in a wave like [...]

A) Warm-up: Sit-ups, Bear Crawls and Rolling Low Back and Hamstring Stretch (3 min). B) Skill: Ring rows, Front squat, Pull-ups and ball slam technique. WOD: Rx Complete as many [...]

A) Warm-up: Squat-to-stand, deep wide-out drops, Inchworms (3 min). B) Skill: Deadlift technique (2 min). WOD (20 min): Complete as many rounds as possible in 20 min: Rx Bar Deadlift [...]

A) Warm-up: (3 min). B) Skill: Front and Zercher Squat technique (2 min). WOD (14 min): Rx Clean Grip Front Squat 10-5-10-5-10-5-10-5 Try to increase the load each set until [...]

Warm-up Skill: Wall ball shots, kettlebell summo deadlift high-pull and air erg. WOD-141217 Rx Four rounds for maximum repetitions per exercise per round of: 90 sec- Wall Ball Shots (#20, [...]