Sunday’s Sugar
Sunday, January 29, 2012 Mobility:Bottom of Squat 2 minBar activation seriesPigeon, 2 min per side Warm-up:10 Deadlifts10 Ghd sit-ups10 Kipping pull-ups5 Deadlifts10 Back extensions5 Strict pull-ups5 Deadlifts10 Hip extensions5 L-pull-ups
Rest Day Activity Season!
Saturday, January 28, 2012 MobilityBottom of squat, 2 minutesKeg Drill, 2 minutes Warm upBurgener Warm upMovement review and practice double unders In teams of two: 30 Double unders20 Squat Cleans
Sun’s Out, Gun’s Out.
Thursday, January 26, 2012 Mobility:Tricep mash, 2 min per armPidgeon on Box, 1 min per leg With light loadsClean grip Deadlifts with shrug, 10 repsRing support, 10 secondsHang Power Clean,
Wod drunk.
Tuesday, Janurary 24, 2012 Mobility:Shoulder prep Warm-up:2 rounds: 10 Handstand shoulder taps10 Wall squats50 Jump rope singles5 “Perfect” burpees Strength:Sumo Deadlift 3-3-3 Workout:10 Handstand push-ups15 Burpees20 Kettlebell swings (53/35)25 Deadlifts (185/135)100
Bacon Fried “Rice”
Sunday, January 22, 2012 Mobility: Ankle mobility with band, 1 minute each side Samson stretch, 1 minute each side Warm-up: 2 rounds of: 10 Good mornings w/ bar Skip rope
The Dog You Feed
Saturday, January 21, 2012 Check out the Mammoth Trip Information in the Upcoming Events area!! Mobility:DROMShoulder Prep 2 rounds, 7 to 10 reps each ofPVC Pipe Overhead SquatsAbmat sit upsGHD
The Greatest Barbell Movement of All Time
Thursday, January 19, 2012 Mobility: Keg Drill, 2 minutes Hip Prep Warm up: 10 Back Squats, empty bar 10 GHD Sit ups 10 GHD Hip extensions 10 Back Squats, light
Mind’s eye.
Tuesday, January, 17, 2012 Mobility: Shoulder prep (include plate walk) Warm-up: 20 Double unders 10 KB swings 10 Ghd sit-ups 10 Hip extensions 20 Double unders 10 Ring pull-ups 10
OC Throwdown
The 2012 OC Throwdown will be throwing down the LARGEST independent CrossFit competition in Southern California. Over 1,100 CROSSFITTERS FROM AROUND THE COUNTRY REGISTERED FOR THE QUALIFIER. From 1,100 we
Iron grips, skillets, and other things….
Sunday, January 15, 2012 Mobility:10 Wall extensions2 minute keg drill10 Wall extensions Warm-up:3 strict pull-ups4 strict handstand push-ups5 strict toes to bar15 GHD hip extensions6 kipping pull-ups8 kipping handstand push-ups10
