"Never doubt that a small group of thoughtful, committed citizens can change the world; indeed, it's the only thing that ever has." — Margaret Mead Warm-up: 20 sec intervals Rope/Push-ups/Rope/Sit-ups/Rope/Squats – 3 rounds WOD: Snatch this! 10 One-arm DB Power Snatches (5 R, 5 L) 10 Walking Lunge Steps with plate overhead 10 KTE's 5 […]
Power Snatch Execution from Greg Werner on Vimeo.
"A life spent in making mistakes is not only more honourable but more useful than a life spent doing nothing." — George Bernard Shaw Warm-up: 60 sec Rope, 6200 Lap, 5 Body Rows, 10 Push-ups/Squats, 5 Deadlifts (increase weight) – 2 rounds WOD: Lindstrom (from CF Flagstaff) 15 Box Jumps 10 Deadlifts 5 Pull-ups 7 […]
Peace is a daily, a weekly, a monthly process, gradually changing opinions, slowly eroding old barriers, quietly building new structures. — John F. Kennedy Warm-up: 5 Push-ups/Sit-ups/Squats – 2 rounds; 8 minutes Death by Suicide runs (30 second intervals) WOD: Horrible 100! 25 Deadlifts 25 Squat C&J 25 Thrusters 25 OHD Squats You will use […]
Fight Gone Bad IV – Do It Right Now from Sportsgrants on Vimeo.
Why do you try to understand art? Do you try to understand the song of a bird? — Pablo Picasso Warm-up: 30 Jump Rope Singles, 5 Push-ups, 10 Sit-ups/Squats – 3 rounds WOD: FC Bayern Express! One person rows (cal), the other runs a big loop (with Med Ball), then switch. One person does Jumping […]
“Today a new sun rises for me; everything lives, everything is animated, everything seems to speak to me of my passion, everything invites me to cherish it” – N. de Lenclos Warm-up: 90 sec Jump Rope; 5 Push-ups/10 Sit-ups/Box Jump – Squat Jump circuit – 3 rounds WOD: Never Forget! 9 Burpees 11 Pull-ups 2001 […]