About Author: mike

Posts by mike

  • Back Squat 10,9,8,7,6,5,4,3,3,3 WOD: 5 RFT: 4 power cleans 5 burpees 6 jump squats0May 8, 2011

    Mon. May 9th 2011

    Back Squat 10,9,8,7,6,5,4,3,3,3 WOD: 5 RFT: 4 power cleans 5 burpees 6 jump squats

  • Push Press 1 Rep Max AMRAP 20 10 DB Push Press 10 KB Swing 10 Goblet Squats0January 14, 2011

    East German Style WOD

    Push Press 1 Rep Max AMRAP 20 10 DB Push Press 10 KB Swing 10 Goblet Squats

  • Strength: Work on the Snatch Metcon: 6 rounds of 5 x toes to bar 6 x squat cleans 7 x mountain climbers0April 6, 2010

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    Strength: Work on the Snatch Metcon: 6 rounds of 5 x toes to bar 6 x squat cleans 7 x mountain climbers

  • Strength: Max Monday Back Squat Press Metcon: 10 Min AMRAP of: - 3 Front Squat - 6 Split Jerks0April 5, 2010

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    Strength: Max Monday Back Squat Press Metcon: 10 Min AMRAP of: – 3 Front Squat – 6 Split Jerks

  • “Kelly” 5 rds: run 400m 30 wallball 30 boxjumps, 20″ Happy Easter everyone!  Remember we are closed Friday night and Saturday.0April 2, 2010

    100402

    “Kelly” 5 rds: run 400m 30 wallball 30 boxjumps, 20″ Happy Easter everyone!  Remember we are closed Friday night and Saturday.

  • Helen 3 rounds of: 400 Meter Run 21 Kb swings (24/16kg) 12 Pull Ups Whole Foods now carrying grass feed beef.  Some local folks are selling steak but not nice...0April 1, 2010

    100401

    Helen 3 rounds of: 400 Meter Run 21 Kb swings (24/16kg) 12 Pull Ups Whole Foods now carrying grass feed beef.  Some local folks are selling steak but not nice…

  • Strength: Dead Lift 75% 5r x 4s Metcon:  As many rounds as possible (AMRAP) in 12 minutes of: 7 DB Front squats, 55(35)lbs 7 DB Push press, 55(35)lbs Try out...0March 31, 2010

    100331

    Strength: Dead Lift 75% 5r x 4s Metcon:  As many rounds as possible (AMRAP) in 12 minutes of: 7 DB Front squats, 55(35)lbs 7 DB Push press, 55(35)lbs Try out…

  • Strength: Jerk Max Metcon: 21-18-15-9-12-6-3 Sumo deadlift high pull, 40(25)kg burpees Yeah, Burpees!!!! Going on the road this weekend and need some workouts?  Check out the Travel Work Out’s section...0March 30, 2010

    100330

    Strength: Jerk Max Metcon: 21-18-15-9-12-6-3 Sumo deadlift high pull, 40(25)kg burpees Yeah, Burpees!!!! Going on the road this weekend and need some workouts?  Check out the Travel Work Out’s section…

  • 5 rounds of 30 kb swing 20 box jump 10 pullup Have you checked out Jamie Oliver’s new show Food Revolution?  Maybe not paleo but it’s a huge start in...1March 29, 2010

    100329

    5 rounds of 30 kb swing 20 box jump 10 pullup Have you checked out Jamie Oliver’s new show Food Revolution?  Maybe not paleo but it’s a huge start in…

  • Strength: OHS 90%x1rx3s Metcon: Amrap 20 mins; 5 x PP (95Ib) 5 x OH squat (95Ib) 5 x burpees Ever wonder how much fish oil you should be taking?  Here...0March 26, 2010

    100326

    Strength: OHS 90%x1rx3s Metcon: Amrap 20 mins; 5 x PP (95Ib) 5 x OH squat (95Ib) 5 x burpees Ever wonder how much fish oil you should be taking?  Here…

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