If you want to build a ship, don't herd people together to collect wood and don't assign them tasks and work, but rather teach them to long for the endless immensity of the sea. — Antoine de Saint-Exupery Warm-up: Jump rope intervals with Sit-ups/Squats/Squats Jumps/Toe touches/Dips/Back Ext. WOD: Sprint Heaven! 50 meter sprint 10 KB […]
It is not the skills we actually have that determine how we feel but the ones we think we have. — Mihaly Czikszentmihalyi Warm-up: 6200 Lap, 90 sec Jump Rope, Ab Circuit WOD: Lunges anybody? Five cycles of: 10 Weighted Lunges 10 Push Presses 10 Good mornings 21 Burpees 3 Cycles 15 Burpees 1 Cycle […]
When people go to work, they shouldn't have to leave their hearts at home. — Betty Bender Warm-up: 400 m run, 5 Burpees, 10 Sit-ups, 15 Squats – 2 rounds WOD: FGB 4 Training! Pick 3 out of the 4 exercises, 20 reps each for 4 rounds! Wall Balls Box Jumps SDLHP Push Press 7:15 […]
"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 […]