tagged 
burpee, deadlift, hero, mr. augustine, toes to bar
burpee, deadlift, hero, mr. augustine, toes to bar Entries from September 1, 2016 - September 30, 2016
Workout of the Day - Friday, September 30
Warmup
3 rounds
Rope climb
L-hang
Double under
Squat
Kb swing
WOD
Marston
Complete as many rounds as possible in 20 minutes of:
405-lb. deadlift, 1 rep
10 toes-to-bars
15 burpees
Post rounds completed to comments.
Mr. Auggie repping Roberto Clemente at the 5 pm session today. My dad would be proud.
Workout of the Day - Thursday, September 29
Warmup
L-hang
Pistol/lunge
Handstand push-up
Hollow rock
Arch rock
Rope climb
WOD
5 rounds for time of:
15 pull-ups
30 one-legged squats, alternating
Post time to comments.
Mrs. Kroll had an interesting technique for her box pistols this morning.
tagged mrs. kroll, pistol, pull-up
mrs. kroll, pistol, pull-up Workout of the Day - Tuesday, September 27
Warmup
3 rounds
Hollow hold
Pistol
Pull-up
Rope climb
Kb swing
WOD
Complete as many rounds as possible in 20 minutes of:
100 double-unders
100-ft. walking lunge
Post time to comments.
Josh lunging between the moms at the 6 pm session.
tagged amrap, double under, josh, jump rope, lunge
amrap, double under, josh, jump rope, lunge Workout of the Day - Monday, September 26
Warmup
3 rounds
L-hang
Squat
Handstand
Hip extension
Kettlebell swing
Pull-up
WOD
Time Priority Diane
For reps:
60 seconds of deadlifts, 225 lb.
60 seconds of handstand push-ups
45 seconds of deadlifts, 225 lb.
45 seconds of handstand push-ups
30 seconds of deadlifts, 225 lb.
30 seconds of handstand push-ups
This workout takes 4.5 minutes, with no rest between exercises.
Post total reps completed for each exercise to comments.
Jackback!!!!!
tagged amrap, cap'n jack, deadlift, diane, handstand push-up
amrap, cap'n jack, deadlift, diane, handstand push-up Workout of the Day - Sunday, Sunday, September 25
Warmup
Couch stretch
Drive to hill
WOD
5 burpees
10 kettlebell swings
Hill suicide sprint
*first partner goes through the set as fast as possible then next partner goes immediately when the first reaches the end of the sprint.
Post fastest time to comments.
tagged burpee, kettlebell, kettlebell swing, shuttle run, sprint, suicide, team workout, the hill
burpee, kettlebell, kettlebell swing, shuttle run, sprint, suicide, team workout, the hill Workout of the Day - Friday, September 23
Warmup
3 rounds
Hollow hold
Pistol
Running jump rope
Burpee
Ring hold
WOD
5 rounds for time of:
3 rope climbs
Run 400 meters
Post time to comments.
Mrs. Fitz did one full climb per round in today's workout. Great job missy!
tagged 400m, mrs. fitz, rope climb, run
400m, mrs. fitz, rope climb, run Workout of the Day - Thursday, September 22
Warmup
3 rounds
Fall
Running jump rope
Handstand
Squat
Kb swing
Hollow hold
WOD
For time:
45 thrusters
45 pull-ups
1 mile run
*divide pull-ups and push-ups however strategized.
Post time to comments.
Notice how Shakes has her feet behind the bar and lined up with the rest of her body at the top of the pull-up. This actually throws the kip off rhythm. Instead her feet should be in front of the bar which pits her body in a globally flexed position.
