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WOD: Thursday, 21 August 2014

WOD: Thursday, 21 August 2014

Warm Up:

Foam Rolling & Basic 4 Stretching

before class

Dynamic Warmup

Top of the Head Drill – Knee Grab… 232 more words


Thur 21 Aug 2014 WOD

Clean and Jerk Max weight

5, 3, 3, 3, 1

Time to attempt some heavy C&J. Be safe, keep good form, don’t curve your back over, and keep the good lumbar curve in your lower back, chest up. 39 more words


Wednesday August 20, 2014

Warm Up
2 Rounds:
10 Pull Ups
10 Push Ups
10 Sit Ups
10 Air Squats

Front Squat 5×5 (Educate Rack Position)

WOD – “Angie” 11 more words



1) Bench Press: Establish a 1RM

Warm-up as needed. Rest as needed between sets. Take as many attempts as needed.

2) 12 minute AMRAP:

10 Push-ups

20 Kettlebell Swings 35/26

50 Double-unders


Waterfall Wednesday

Congratulations to Jenny Niemann who recently completed a half marathon that ran through Pike’s Peak! We’re very proud of Jenny for completing one of the toughest runs in the country! 32 more words


WOD 20140820

Front squats
Cubs = w 45lbs, m 75lbs
Bears = w 65lbs, m 95lbs
Rx = w 75lbs, m 115lbs

Met Con
9 min ascending ladder +2… 43 more words



Strength: Rear Leg Raised Single Leg Squats (RLRSLS) for 3 sets of 8
Hold a KB in the hand opposite to the ground leg.                      

21- 15- 9 Hollow rocks and good mornings                                   8 more words