Posts in: (WOD) Work Out of The Day

“Above the bar”

Posted by: Luke

Dynamic Stretch Leg kick High knee Butt kicker Lunge overhead Jog Mobility Foam roll Band work single extremity 5 min Quad lunge 2 min each leg “FRAN” 21 ,15,9 Thrusters #95/65 Chest to barPullups

“Holbrook” 0500

Posted by: Luke

“Holbrook” Ten rounds, each for time of: Thruster, 5 reps #115 10 Pull-ups 100 meter Sprint Rest 1 minute U.S. Army Captain Jason Holbrook, 28, of Burnet, Texas, assigned to 1st Battalion, 3rd Special Forces Group (Airborne), based out of Fort Bragg, North Carolina, was killed on July 29th, 2010 in Tsagay, Afghanistan when insurgents [...]

HELLS BELLS

Posted by: Luke

Warm 1000 row + 200 situps Strong 10 of each of the following using a kettlebell Swing Sumo Deadlift High Pull Goblet Squat Clean & Jerk Hang Snatch 10 ROUNDS

I Bust Mine…

Posted by: Luke

Warm Jump rope Single Front to back Side to side 360 High knee Single 1 Minute Rest 2 min max effort double under Strength Press 3,3,3,3,3 + Push Press to failure Wod #5 From the CrossFit Southwest Throwdown Feb 25-27 6 hang power cleans #155/115 3 Burpees AMRAP > 6 min

Run Annie Run

Posted by: administrator

Warm Up: Burgener Warm Up PVC, Bar, Weighted WOD: Run Annie Run 50 Double Unders/50 Sit-ups 400 Meter Run 40 Double Unders/50 Sit-ups 400 Meter Run 30 Double Unders/30 Sit-ups 400 Meter Run 20 Double Unders/20 Sit-ups 400 Meter Run 10 Double Unders/10 Sit-ups

“Anything in life is possible if you make it happen” Jack LaLanne

Posted by: Luke

When I first met Chris LaLanne nephew of Fitness Guru Jack LaLanne in 2000 we were both personal trainers working for a globo gym in Palm Desert California. Small world Chris had just graduated from San Diego state and was already friends with my wife Najla. Sharing the same core values and having a passion for changing lives we became close [...]

Bam!

Posted by: Luke

Burgener Warm up Down & Up + elbows high & outside + muscle snatch + 2″, 4″, 6″ drop =hang squat snatch Skill transfer Push press Overhead squat Pressing snatch balance Heaving snatch balance Snatch balance Strong Hang squat snatch 3,3,3 WOD 21,15,9 Wall Ball Pistol R Pistol L + 21 burpee long jumps