Monthly Archives: September 2014

Wednesday 10-1-2014

Warm Up *Lot trips *Gymnastics Bear Crawl/Reverse Bear Crawl *Sideways Bear Crawl Down and Back *Spiderman Crawl/Samson Stretch *Soldier Kicks/Broad Jump *PVC Stretches then 5 Rounds For Time: 15 KB Swings 53/35 100m Run with KB in Left Front Rack 100m Run with KB in Right Front Rack 6 KB Thrusters (3 Left/3 Right) Cash Out: Tabata Decline Row Find Your Corners 3 Min Wall Drill Read More...

Tuesday 9-30-2014

Happy Birthday Joey!!!!!!!! (Do not let that man out of the building without birthday burpees!!!) Warm Up *30 Jumping Jacks *2x High Knees/Buttkickers *2x Carioca/Back Pedal *Gymnastics Bear Crawl/Revers Bear Crawl *Inchworm + Scorpion/Samson Stretch then Back Squat 5x2 Supine Ring Rows 3x8 then 8 Min AMRAP: 5 Pull Ups 10 Power Clean 115/75 20 Double Unders Cash Out: :20 on/:10 off x ???  Plank Holds (Tabata time format. Rounds determined by last man standing.) Read More...

Monday 9-29-2014

The Race For the Cure team has been set up. If you haven't already, you can go here to register and join our CF Texarkana team.  Warm Up *Lot Trips *Knee Pull/Foot Pulls *Lunge/Spiderman Crawl * 2 Rounds of Cindy then For Time: 500m Row 400m Run 25 Box Jumps 24/20 30 Burpees 25 Box  Jumps 24/20 400m Run 500m Row Cash Out: 50 Strict Abmat Sit Ups 3 x 12 KB Romanian Deadlift Read More...

Friday 9-26-2014

Warm Up *50 Double Unders *2x Carioca/Buttkickers *Spiderman Crawl/Samson Stretch *Inchworm + Scorpion/Over and Under the Fence *2x 5 BootStraps/5 side to side lunge then Pick A Wod A) 3 Mile Run or B) 5k Row Cash Out: Lower Body Mobility Read More...

Thursday 9-25-2014

Warm Up then Deadlift 6x2 Narrow Grip Bench Press 5x3 Hang Snatch 4x3 2 x 200m Backwards Sled Drag @ 1/2 BW Cash Out: Handstand Practice *Progressions, kick ups, holds, push ups, etc.   Read More...

Wednesday 9-24-2014

Warm Up *Lot Trips *2x High Knees/Carioca *Soldier Kicks/Foot Pulls *Spiderman Crawl/Samson Stretch *Gymnastics Bear Crawl + Push Ups *Banded Shoulder Stretch then 5 Rounds For Time: 400m Run 15 Burpees Cash Out: Double Alternating Tabata *Planks *Superman Holds   Read More...

Tuesday 9-23-2014

Warm Up *Lot Trips *Spiderman Crawl/Soldier Kicks *Over and Under the Fence/Lunge *Inchworm/Burpee Broad Jump then Front Squat 5x3 Push Press 5x3 then "Fran" For Time: 21-15-9 Thrusters 95/65 Pull Ups Cash Out: Tabata Row 100 Double Unders (in as few sets as possible) Endurance: Max Effort Hill Sprints  10x:30 sec  Rest 2 min *Use a hill, inclined road, treadmill, etc Read More...

Monday 9-22-2014

Warm Up *300m Row *Gymnastics Bear Crawl/Reverse Bear Crawl *Sideways Bear Crawl Left/Sideways Bear Crawl Right *Spiderman Crawl/Samson Stretch *PVC Stretches then Turkish Get Up Instruction then For Time: 50 Sit Ups 21 Turkish Get Ups 53/35 50 Sit Ups 15 Turkish Get Ups 53/35 50 Sit Ups 9 Turkish Get Ups 53/35 Cash Out: 3x12 Hip Extensions/Good Mornings 2 x 400m Run 1 Min Rest Read More...

Friday 9-19-2014

Warm Up *Lot trips *Soldier Kicks/Spider Man Crawl *Gymnastics Bear Crawl/Reverse Bear Crawl *2x High Knees/Carioca *Inchworm/Samson Stretch then 10 x 2 Min Rounds: 3 Rounds of: 5 Toes to Bar 7 Hand Release Push Ups 9 Squats *AMRAP of KB Swings with remaining time out of the 2 min. 53/35 *Rest 1 Min between rounds *Score total KB Swings for all 10 rounds Cash Out: Stretching and Mobility Read More...