Archive for Running

93 results.

May 17th 2013

Warm Up 5 minutes Double Under Work 2 rounds of: -20 KB Cleans (10 reps/Arm) 16kg/12kg -20 Sit Ups -20 Back Extensions -30 Lunges WOD 4 rounds for time of: -400M Run -15 Power Cleans (135#/95#) Advanced Athletes -Back Squat […] ↓ Read the rest of this entry…

May 16th 2013

Warm Up Row 1K then, Tabata (20/10) Plank, Push Up position -Center, 4 rounds -Left Hand Only (on the left side of your body, on the side of the feet) 4 rounds -Right Hand Only (on the right side of […] ↓ Read the rest of this entry…

May 14th 2013

Warm Up On the minute every minute for 8 minutes -5 Burpees -10 Air Squats then, Review Handstand Position, skill work from Monday, for 5 minutes. WOD For 16 minutes minutes: -Odd minute: 5 Pull Ups+5 Toes 2 Bar -Even […] ↓ Read the rest of this entry…

May 10th 2013

Warm Up 3 rounds of: -400M Run -10 KB Cleans (16kg/12kg) -5 KB Front Squats -5 KB Push Press WOD For time: 100 ft Walking lunge 50 Push-ups 50 Double-unders (150 Sigles) 25 Knees to elbows 5 Rope climb, 15 […] ↓ Read the rest of this entry…

April 9th 2013

Warm Up Run/Row 800M 2 rounds of: -10 yds. Knee Hug into Groiner -10 yds. Push Up Walk into Quad Stretch -10 reps, Deficit Box Jumps Skill Candle Stick Squats http://www.youtube.com/watch?v=HRNVFib5YeA *take 10 minutes to work on your “candle stick” […] ↓ Read the rest of this entry…

April 29th 2013

Warm Up You have 10 minutes to complete 250 double unders.  At the bottom of every minute you must complete a 50 yd. sprint.  The faster you sprint the 50 yards the sooner you can return to complete the 250 […] ↓ Read the rest of this entry…

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April 24th 2013

Warm Up Run 400Mx4, break 1:1, 1:2, 1:3, 1:4 WOD 5 min AMRAP of: Karen, 150 WB (20#/12#) 2 minute break then, 5 minute AMRAP of: Isabel, Snatches (135#/95#) 2 minute break then, 5 minute AMRAP of: Grace, Clean and […] ↓ Read the rest of this entry…

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April 22nd 2013

Warm Up 3 rounds of: -400M Run -1 Power Snatch -2 Snatch Balances -3 OHS *use and empty barbell if possible, PVC if necessary* Review the Dirty Dancing/Rock and Roll drills for 5-6 minutes Strength Work up to a 1RM […] ↓ Read the rest of this entry…

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April 19th 2013

  Warm Up 3 Rounds of: -400M Run -10 Kettlebell Swings L Arm/10 KB Swings R Arm WOD 8 min. AMRAP of: 10 Box Jumps (30″/24″) 10 KB Snatch (5 Right/5 Left) 2 minute break then, 8 min. AMRAP of: […] ↓ Read the rest of this entry…

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April 18th 2013

Warm Up Row 1000M 3 rounds of: 10 Thrusters (45# barbell) 10 Pull Ups Strength 20 minutes to work up to a Clean & Jerk 1RM then, Front Squat 3-3-3-3-3 Advanced Athletes 1 Snatch EMOM for 10 minutes @ ~80% […] ↓ Read the rest of this entry…

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