Tuesday August 9, 2011
Looking for a nice paleo breakfast or snack? Chris and I tried these this weekend and had leftovers at work today. They were amazing! Experiment with different berries and let us know how they are!Paleo Lemon Blueberry Pancakes Skills Work: Rope Climb WODReps: 1-2-3-4-5-6-7-8-9-10Front Squat (135/95)Pullups “There is no guarantee of reaching a goal […]
Monday August 8, 2011
Only 25 spots remain for the CO Masters in mid October. Sign up now! We have a good handful of members already signed up so it should be a great fun weekend! WOD4 Rounds400m Run12 Snatch Grip Deadlifts9 Hang Snatch6 OHS*95/65 for all bar movements-this is similar to the Hero WOD DT. Your goal should […]
Saturday WOD
Great job today pushing through! WODTeams of 430-20-10Toes 2 BarSDHP (70/53)Wall balls (20/14)Ball slams (50/30)400m run– each partner completes their reps before rotating to the next. Run together as team. — special note, the medicine ball cannot touch the floor, pass it to your next team member and run with the ball.
Friday, August 5th, 2011
Strength Training: Shoulder Press3 reps at 70%, 3 reps at 80%, 3 reps or more at 90% WOD 3 Rounds30 Double Unders10 Overhead Squats (135/95)3 Rounds14 Pistols (7 each leg)7 Push Jerk (135/95)