Monthly Archives: June 2013

7-1-2013

5 x 5 Back Squat then Row 2000m *Set rower to count down 2000m Cash Out: 3 Rounds: Couch Stretch 30 sec per leg Banded Hip Distraction 30 sec per side Read More...

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Quisque elementum nibh at dolor pellentesque, a eleifend libero pharetra. Mauris neque felis, volutpat nec ullamcorper eget, sagittis vel enim. Nam sit amet ante egestas, gravida tellus vitae, semper eros. Nullam mattis mi at metus egestas, in porttitor lectus sodales. Lorem ipsum dolor sit amet, consectetur adipisicing elit. Voluptate laborum vero voluptatum. Lorem quasi aliquid maiores iusto suscipit perspiciatis a aspernatur et fuga repudiandae deleniti excepturi nesciunt animi reprehenderit similique sit. ipsum dolor sit amet, consectetur adipisicing elit. Qui at Read More...

6-28-2013

Open Gym Mobility/Gymnastic Skill Day Read More...

6-27-2013

For Total Load: 15 Press 75 Double Unders 15 Push Press 75 Double Unders 15 Jerks 75 Double Unders *Score total weight lifted Cash Out: 3-2-1 Rope Climbs 15 ft Max Plank Hold Read More...

6-26-2013

AMRAP in 10 min of: Box Jump, 24/20 in 2 min Wall Ball, 20/14 lbs 2 min Kettlebell Swing, 53/35 lbs, 2 min Goblet Squat, 53/35 lbs 2 min AbMat Sit-up 2 min *Finish with Run 400 m *Score total reps Cash Out: 3 Rounds: 10 Parallel Bar Dips (Strict) 5 Handstand Push Up (Strict) Read More...

6-25-2013

Anyone competing at the Europa Competition needs to get with Molly on payment for registration. Teams are written on the announcement board. For Time: 21-18-15-12-9-6-3 Toes to Bar Run 200m Cash Out: Goat Day: *Work on a weakness or difficult skill Read More...

Monday 6-24-2013

Back/Front Squat Technique and Strength then Every Min On The Min for 6 Min: 6 Front Squats 135/95 lbs *Rest in a push up plank postion Cash Out: 3 x 250m Row Work:Rest  1:1 Read More...

Saturday 6-22-2013

Track Wod 9:30am Arkansas High Track The gym will not be open today. We are meeting at the track for the normal 9:30am Saturday wod.  Read More...

Friday 6-21-2013

Shuttle Sprints 6 Rounds: 10 yds - 20 yds - 30 yds Rest 2 min * 5 Burpee penalty for every 5 seconds off in run times * If you have a stopwatch, Bring It! Cash Out: 200 Double Unders Read More...