Monthly Archives: June 2013

Monday, July 1st   Warm Up: 30 Wall Balls 15 squat jumps 15 flutter kicks 10 strict pull ups 5 min Muscle Up Progression Practice   Strength: Deadlift – week #3   WOD: 20 min AMRAP 3 Turkish get ups … Continue reading

Posted on by defiant | Leave a comment

Saturday, June 29 Free community workout at 9 am this morning! Everyone is welcome!!   8 AM Class   WarmUp:  200m MB run 200m run backwards 2 Rounds: 12 burpees 10 MB wipers 8 HSPU 6 pistols   Bring your OWN … Continue reading

Posted on by defiant | Leave a comment

Free Community Workout on Saturday at 9am! Bring friends!   New class open Fridays 6am!    Friday, June 28   WarmUp:  Row 500m 15 hollow rocks 10 MB shrug tosses 10 HSPU 10 good mornings 2 min Pistol practice   … Continue reading

Posted on by defiant | Leave a comment

Thursday, June 27   WarmUp: 2 Rounds:  Suicide Run 20 plank in & outs 20 MB russian twists 10 clapping push ups 10 pistols   Strength: Clean and Jerk (or missing lift) – week #2   WOD: 400 m run … Continue reading

Posted on by defiant | Leave a comment

Wednesday, June 26   WarmUp: 400m Barbell Carry (75/55) 30 lateral barbell jumps 20 barbell wipers 15 K2E 10 pistols   Strength: Clean and Jerk – week #2   WOD #1: Max unbroken floor press (45/33) (unbroken = no more than … Continue reading

Posted on by defiant | Leave a comment