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Squat Quick Test: Is it your Ankles or Hips?

Posted by Juliet in ankle, Blog, hip, pistol, squat quick test, squatting. Comments Off on Squat Quick Test: Is it your Ankles or Hips?

30th August

Hey Mwodies, Athletes are always asking us if their squat is suffering because of their […]


WEEK 3, Day 5 / 8-30-12

Posted by VincentO in WOD. No Comments

30th August

Warm up

–     Row 1000m

–     55 push ups

 

Skill

– Clean and Jerk

WOD

Grace

30 reps for time:

135lb clean and jerk



WEEK 3, Day 4 / 8-29-12

Posted by VincentO in WOD. No Comments

29th August

Warm up

– run 1000m

Skill

– DeadLift  3-3-3-1-1-1-1

WOD

4 Rounds For Time:

10 Deadlifts (165/95 lbs)

10 Pull-Ups

200 Meter Run


WEEK 3, Day 2 / 8-28-12

Posted by VincentO in WOD. No Comments

28th August

Warm up

–     5 rounds of:

run 200m / 20 situps

Skill

– Find max clean 3-3-3-3-3

WOD –

5 rounds for time of:

7 power clean (185/125)

10 toes-to-bar

30 double under


I am Mwod. Apache Driver Edition

Posted by Juliet in apache, badass, Blog, forward head on neck, helicopter, helmet, i am mwod, thoracic mobility, tspine. Comments Off on I am Mwod. Apache Driver Edition

27th August

Hey Leopard Legion, I’m not gonna lie, today’s mission is pretty badass.  It comes from […]


WEEK 3, Day 1 / 8-27-12

Posted by VincentO in WOD. No Comments

27th August

Warm up

–     run 500M

–     Find your 3 rep max press 3-3-3-3-3

Skill

-Press / Push press / Jerk

WOD

Cindy

5 Pull Ups

10 Push Ups

15 Squats

As Many Rounds As Possible (AMRAP) in 20 Minutes


WEEK 2 Day 5, 8-24-12

Posted by VincentO in WOD. No Comments

24th August

Warm up

3 burpee / row 3 calories

add 1 rep and calorie until 7 each are completed

Skill : KB swing / Wall ball

WOD

WOD – AMRAP in 12 min of:

200m (sprint, not run)

20 wall ball (20/14)

20 KB swing (70/55)


WEEK 2 Day 4, 8-23-12

Posted by VincentO in WOD. No Comments

23rd August

Warm up

Run 400m / 400 single jumps. Break it up any way

Skill : medball cleans / double unders

WOD

15 Minute AMRAP:

15 Medicine Ball Cleans

15 Box Jumps (24/20”)

15 Double Unders (2 for 1)



Rebuilding The Feet, Part 2

Posted by Juliet in achilles, Blog, brian mackenzie, calf, combat boots, feet, foot, foot pain, heel, heel cord, running, those aren't feet they are bricks, ugly feet syndrome. Comments Off on Rebuilding The Feet, Part 2

22nd August

Hey MWodies, Today’s mission is part two of our series with Running Master Brian MacKenzie […]


WEEK 2 Day 3, 8-22-12

Posted by VincentO in WOD. No Comments

22nd August

Skill: Stretch/Hold

Warm up

burgner warm up

PVC / training bar hang cleans

3 WOD MWM

12 Minute AMRAP:

12 Hang Cleans (135/85 lbs)

12 Double Unders (2 for 1)

12 Step Lunges




Recent WODs

Ready for some pain and gain? Bring everything you've got because we are going to push it! Don't forget to log those times and check your profile to track your progress. LETS go!

Week 6 day 5

Warm Up:

Run 500m For time

30 sit-ups for time

Skill:

Find Your 1 RM Dead Lift

1-1-1-1-1

WOD:

For Time:

21-15-9 reps of

Squat Clean (95/65lbs)

Box Jumps ( 24/20”)

Week 6 Day 4

Warm Up

Run 200m / 100 single jumps / 40 double unders

Skill

Find your max 5 rep Full Snatch

WOD

5 Rounds for reps

In 2 minutes complete

200m run...

Week 6 Day 3

Warm Up:

3 rounds of:

Row 100m fast

Row 100m relaxed

Skill:

30 Turkish Getups total

WOD:

3 RFT

15 KB Swings @ 1/1.5pood

2 for 1 wall balls x 10

5 ring dips