Thursday May 19 2016
HERMOSA BEACH WOD 3 Rounds 250m Row 10 KBS (2p/1.5) 10 Burpees 10 KBS (2p/1.5) 10 Burpees 10 KBS (2p/1.5) Row 250m *Rest 4 Min and repeat SCORE: Slowest Time
Wednesday May 18 2016
Looking Good Phae STRENGTH SUMO DEADLIFT 5 x 5 **NO DROPPING DEADLIFT FROM THE TOP !! (400 M RUN PENALTY) WOD for time: 30 Lateral Barbell Burpees 400 Meter Run 15 Power Snatch (115/80) 800 Meter Run 15 Power Snatch (115/80) 400 Meter Run 30 Lateral Barbell Burpees ACCESSSORY SUPINATED WEIGHTED PULLUPS 5 x 5 […]
Tuesday May 17 2016
So Far I have had 2 entries into our 2 annual “sock off” competition, BOTH from the same person “ED”. Lets give Ed some competition and see some socks!! Warm Up 3 rounds 10x PVC Pass Thru 10x Squat Jumps 5x Inch Worm then 5 min coach lead Burgener Warm Up for Snatch https://www.youtube.com/watch?v=kRxECJyxkIQ […]
Monday May 16 2016
Warm up 3 SETS 20 SECS holds on rings 2x depth jumps 20SECS chin over the bar holds 5 front squats, bar only hamstring roll on roller STRENGTH Squat Clean+Front squat 12 x 3 @ 85% / MW for Scaled (SC+FS) 1+2 x 4 2+1 x 3 3+3 x 3 * Squats Cleans are NOT […]
Saturday May 14 2016
LOVE THIS PICTURE, ANDREW YOUR THE MAN!!! (Partner WOD) MED BALL IS IN PLAY THE EXTIRE TIME!!!! 2 person team complete, for time: 1600m Med Ball Run(Together) 100 Thruster Ball Tosses(20/14#)(Alt) 100 Box Jumps(30/24″)(Alt) HOLD MED BALL FOR EACH OTHER 100 torso twists/ Med Ball Toss(alt) 1600m Med Ball Run(Together) *This workout will be […]
May 13 2016
YES TO GLOBAL WELLNESS, SKIP OFF COMPETION JUNE 11 AT 10:00AM WARMUP Dynamic Mobility and Activation Two sets of: Couch Stretch x 30 seconds per side Wall Sit x 45 sec Squat Rocks x 45 seconds, KEEPING SPINE STRAIGHT mobility – foam roll lats out A. Four sets of: Single-Arm Kettlebell or Dumbbell Bench […]
Thursday May 12 2016
Weak skill or Strength today Pick Bench, Deadlift, ? Warm up 2 rds 5x Wall Squat 5x Single Leg RDL with KB 5x each leg Single Leg squat/ standing on bench 5x push ups mobility in manual Metcon (Time) Partner WOD 5 Rounds Row 200m or run, what ever you havent been doing lately Partner […]
Wednesday May 11 2016
Mobility tonight…..see you all there!! Strength : Bench press 5 4 2 1 1 warm up:Practise 500 skips progression .scaled down is 250 2nd warm up 2 Rounds 10m butt kickers 10m High knees 10m Duck Walk 10m Bear Crawl 10m Crab Walk mobility in manual for push up Coach Review Russian KBS Double Unders […]
Tuesday May 10 2016
WHERE ARE THE SOCKS????? LOOKING FOR SOME FUN SOCKS THIS WEEK FOR THE MAY SOCK OFF COMPETITION AT CFSS Strength : clean 5 4 2 1 1 WOD: 5rds or 50 all at once?? Hmm what to do? 10ps weighted step ups AHAP 10 plank chest openers 10 ring push ups 100 m medball […]
May 9 2016
OKAY WHO IS SIGNING UP FOR THE SPARTEN!!! LET ME KNOW TODAY SO WE CAN REGISTER AND ORGANIZE RIDES…… BBQ AT MY HOUSE AFTER !!!! WARMUP 3 sets 10 Supine Ring Rows 5 SL deadlifts/ foam roll hanstrimgs 30 sec hold support at top of ring dip, keep body straight SKILL: 1 RM TURKISH GET […]