True Blood
Friday, July 20, 2012 SUP-WOD tomorrow! Mobility:Jog 400 meters10 Wall ExtensionsHip Mobility on Box, 60 seconds each10 Wall Extensions Strength:8 rounds of:2 Deadlifts with bands (approx. 65% of your 1
Workout of the Day, Word of the Day
Thursday, July 19, 2012 Everyone should have received a survey via email, the answers of which are intended to be anonymous. If you have not received it, please email us.
Gamer
Wednesday, July 18, 2012 Have you checked the Upcoming Events section lately? Mobility:Row 300 metersKeg Drill, 2 minutes10 Wall Extensions10 PVC DislocatesPVC OH Squat, hold the bottom for 30 seconds
Summer Salad!
Tuesday, July 17, 2012 Mobility/Warm-up:Jog 400 metersAnkle mob w/ band, 1 minute eachSamson stretch, 30 seconds10 Wall sqauts Strength:3-3-3-3-3 Back squat at 90% of 3 Rep Max, DO THE MATH!(for
One more day!
Sunday, July 15, 2012 Warm-up/Mobility:Jog 400 metersKeg drill, 2 minutes Strength/Skill: (inspired by Event 5) 5 Rounds of: 1 Rope Climb 20 meter Plate Push Conditioning: (inspired by Team Event
Day One!
Saturday, July 14th, 2012 Warm up:Practice and load up Squat Clean Strength/Skill:Every 30 Seconds for 5 minutes perform One Squat Clean. Conditioning:3 Rounds for time8 Split snatches, 115/75 (alternating legs)7
CF Endurance Games
Friday, July 13, 2012 CrossFit Games weekend! Check it out live on ESPN3 or try to pick up tickets on Craigslist! Mobility: Row 500 meters Hip Mobility on Box, 2
The Wish List
Thursday, July 12th, 2012 Mobility:Shoulder Prep as needed Gymnastics Warm up:10 Minutes for 3 to 5 rounds of5 Handstand Attempts5 Kipping Pull ups attempts (if you have kipping pull ups,
Nutrition Template
Wednesday, July 11, 2012 Mobility/Warmup: Jog 400 meters Sampson Stretch, 30 seconds each Keg Drill, 2 minutes 15 Wall Squats Strength/Skill: 20 minutes to establish a teammate, practice the movements
Beginning of the end….
Tuesday, July 10, 2012 Warm-up/Mobility:Row 500 meters or Jog 400 metersHip mobility on box, 1 minuteRack mobility, 1 minute each Strength:Back squat 3-3-1-1-1 reps at 90,95,100,105,105 percentages of your 3
