Monthly Archives: June 2014

07-01-14

  A. Group Joint Warm Up 400m Run 4x30 DU’s 4x15 Ring Rows   B. EMOM 6 min Even: 6-5-4 TnG Power Cleans 135/95# Odd: 6-5-4 Push Press 135/95#   C. “The Ghost” http://media.crossfit.com/awset/CrossFit_TheGhost_Workout5_539f2c6eef010_SD.mp4 6 rds 1 min Row for cals 1 min Burpees 1 min DU’s Rest 1 min- Score is total reps, go…
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06-30-14

A. -Group Joint Warm Up -2 rds NFT 200m run 20 KBS 10 Wall Squats   B. Back Squat 3-3 5@ 85% 3@ 90% 1 Rep Max (3 attempts)   C. “Karen” 150 Wall ball shots for time   D. Cool Down Row 5 min @ 60% 1 Min couch stretch each leg 1 Min…
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06-28-14 Hero, and DR Gabe’s shoulder clinic.

"HOLBROOK" US Army Captain Jason Holbrook, 28, of Burnet, TX, assigned to 1st Battalion, 3rd Special Forces Group (Airborne), based out of Fort Bragg, NC, was killed on July 29th, 2010 in Tsagay, Afghanistan when insurgents attacked his vehicle with an improvised explosive device. He is survived by his wife Heather Holbrook and his parents…
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06-27-14

Reminder: Gabe DPT will be giving a talk this saturday after the WOD! Don't miss it!   A. Group Joint Warm Up 4x Samson Stretch then- 3 rds NFT 10 Wall Balls 8 Pull Ups 6 Ring Dips   B. C&J 7x1 @ 80% Across   C. For time 15-12-9-6-3 HSPU Power Clean 135/95# Burpees…
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06-26-14

Coach Kyle Swim WOD Warm Up: Level 1 200 Swim 150 Kick 150 Pull   Level 2 200 Swim 200 Kick 200 Pull   Work Out: L-1 12x25’s (Per 25m) Breath every- 2 Strokes 3 Strokes 4 Strokes 5 Strokes   L-2 20x25’s (Per 25M) Breath every- 2 Strokes 3 Strokes 4 Strokes 5 Strokes…
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06-25-14

A. Group Joint Warm Up 2 rds NFT 200m run 10 Wall Squats 10 Strict Pull Ups   B. EMOM 8 min Even: 4 Alt Split Snatch 115/80# Odd: 30 Foot Handstand Walk (accumulated)   C. “Nancy” 5 rds 400m Run 15 OHS 95/65#   D. Mobility 1 min overhead position 1 min each side…
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06-24-14

A. Group Joint Warm Up 4x Pigeon stretch 4x Superman/ Hollow rock 7 Rds :30 Sec on :30 Sec off 5 KBS 20m sprint   B. Deadlift 4-3 5@ 85% 3@ 90% 1@ 98%   C. 10 rds for time (20 min time cap) 200m Row 10 T2B** ** Every time you come off the…
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06-23-14

A. Group Joint Warm Up Run 200m 15 Overhead pressing lunges 15 Box jumps 10 Strict HSPU   B. Burgener warmup Snatch 7x1@80% Across   C. “Amanda” For time 9-7-5 Ring Muscle Ups Snatch (Squat) 135/95#   D. Cool down/Mobility 10 Wall Squats 1 min couch stretch each leg 1 min shoulder mobility each side…
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