Monthly Archives: January 2015

Saturday 1-31-2015

Border City Barbell 9am Open Gym 10:15 am Read More...

Friday 1-30-2015

Warm Up *50 Jumping Jacks * 5 Bootstraps * 2 Elbows to Arches per side *2 Rounds of: 5 KB Swings/ 5 Press (empty barbell)/ 5 Box Jumps then For Time: 30 KB Swings 53/35 5 Bear Complex 75/55 30 Toes to Bar 5 Bear Complex 95/65 30 Box Jumps 24/20 5 Bear Complex 115/75 30 One Arm KB Ground to Overhead 53/35 5 Bear Complex 135/95 *Complex 1 rep = 1 Power Clean/ 1 Front Squat/ 1 Push Press/ 1 Back Squat/ 1 Push Press *Squat Clean/Thruster/Back Squat/Shoulder to Overhead is allowed. *Each Complex starts Read More...

Thursday 1-29-2015

Warm Up *300m Row *High Knees/Buttkickers *Carioca *High Skips/Back Pedal *Spiderman Crawl/Samson Stretch *Over and Under/Foot Crossovers *Find Your Corners then 4 x 800m Run Rest 3 Min  *Score slowest time Cash Out: 3 x 12 Hip Extensions 3 x 10 Unbroken Pull Ups (Banded, Strict, Kipping, or Butterfly) Read More...

Wednesday 1-28-2015

Warm Up *Lot trips *Spealler  then Deadlift 5 x 5 then "Annie" For Time: 50-40-30-20-10 Double Unders Sit Ups *Dont' count DU attempts. Shoulders pass hip crease on sit ups. Cash Out: 500m Row (Low intensity) 3 x 10 Ring or stationary dips Read More...

Tuesday 1-27-2015

Warm Up *Lot Trips *PVC Warm UP *Jerk technique *2x with empty barbell 3 Press/ 3 Push Press/ 3 Push Jerk then Push Jerk (from the rack) 5 x 1 *No splits. Feet must stay in line.  *No press outs. *Note best lift on whiteboard then 15 Min AMRAP: 2 Rope Climbs 12 Burpees 200m Run Cash Out: 20 Strict Toes to Bar Couch Stretch Read More...

Monday 1-26-2015

Warm Up *250m Row *Knee Pull/Foot Pull *Samson Stretch/Over and Unders *Spiderman Crawl/Foot Crossovers *Gymnastics Bear Crawl/Broad Jumps *2x 7 Supine Rings Rows/ 7 Wall Balls then Pause Back Squats (3 second pause in the bottom) 4 x 3 then 5 Rounds For Time: 10 Power Clean 135/95 15 Wall Balls 20/14 *10 Min Time Cap Cash Out: 3 x 10 Good Mornings 30 Hollow Rocks/Progressions Read More...

Saturday 1-24-2015

Border City Barbell 9am Open Gym 10:15am Read More...

Friday 1-23-2014

Warm Up *2 Min Single Unders *2 x High Knees/Back Pedal *Carioca *Buttkickers/Soldier Kicks *Samson Stretch/Foot Crossovers *2 x 15 Russian KB Swings (53/35)/ 15 Air Squats then Sumo Deadlift 5 x 5 then For Time: 30-20-10 Sumo Deadlift High Pulls 75/55 Box Jump Over 24/20 *Box Jump Over Standards -Two foot take off. No part of your body may make contact with the box.  Cash Out: Tabata Flutter Kicks Read More...

Thursday 1-22-2015

Warm Up *50 Jumping Jacks *Spealler then Handstand Practice and Variations then Partner Wod 14 x 1 Min Row for Max Meters Each partner will row 7 x 2 min rows alternating with their partner. Once the screen is on to start, do not clear out the meters when switching partners on the rower. Post the total number of meters rowed for the two of you together at the end.  Cash Out: Mobility and Stretching   Read More...

Wednesday 1-21-2015

Warm Up *Lot Trips *Soldier Kicks/Samson Stretch *Spiderman Crawl/Foot Crossovers *Find Your Corners *3 Rounds: 1st - 10 Air Squats/10 Tuck Jumps 2nd - 8 PVC Overhead Squat/ 8 Tuck Jumps 3rd - 6 Empty Bar Overhead Squat/ 6 Tuck Jumps then For Time: 100 Double Unders 21 Overhead Squats 95/65 21 Burpees 75 Double Unders 15 Overhead Squats 115/75 15 Burpees 50 Double Unders 9 Overhead Squats 135/95 9 Burpees *Sub back squats from the ground for overhead squats Cash Out: 3 x 12 KB Romanian Deadlift 50 Straight Leg Sit Ups Read More...