tagged 
cecilia, owen, pull-up, push-up, ring dip, strict, strict dip, strict pull-up
cecilia, owen, pull-up, push-up, ring dip, strict, strict dip, strict pull-up Entries in strict (17)
Workout of the Day - Friday, June 3
Warmup
WOD
8 rounds for quality of:
1:00 strict dip practice
1:00 strict pull-up practice
Post attendance to comments.
Workout of the Day - Thursday, July 13
Warmup
3 rounds
Pistol
Handstand
Knees to elbows
Hollow rock
Kb swing
Jump rope
WOD
For time:
10 strict pull-ups
50 double-unders
8 strict pull-ups
40 double unders
6 strict pull-ups
30 double unders
4 strict pull-ups
20 double unders
2 strict pull-ups
10 double-unders
Post time to comments.
A MegHAN Murley sighting?
tagged double under, jump rope, ladder, meghan, strict, strict pull-up
double under, jump rope, ladder, meghan, strict, strict pull-up Workout of the Day - Tuesday, December 20
Warmup
3 rounds
Hollow rock
Box jump
Squat
Push-up
Rope climb
WOD
"Johnson" - modified
Complete as many rounds as possible in 20 minutes of:
9 slow hip extensions
8 strict pull-ups
155-lb. squat clean, 9 reps
Post rounds completed to comments.
Alexis Hilliard was back in action today at the 11 am session.
tagged alexis, clean, hero, hip extension, slow, strict, strict pull-up
alexis, clean, hero, hip extension, slow, strict, strict pull-up Workout of the Day - Thursday, November 3
Warmup
3 rounds
Hollow rock
Squat
Running jump rope
Handstand
Push-up
WOD 1
3 rounds For Quality of:
5 strict knees to elbows
5 strict toes to bar
5 knees to elbows
5 toes to bar
20 hip extensions
WOD 2
Run 400m
Rest 1 minute
Run 800m/400m
Rest 2 minutes
Run 1,200m/400m
Post running time to comments.
Aaron was close to full range of motion for strict knees to elbows for all three rounds. Strict toes to bar were a different story.
tagged 1200m, 400m, 800m, aaron s, for quality, rest, run, strict, strict knees to elbow, strict toes to bar
1200m, 400m, 800m, aaron s, for quality, rest, run, strict, strict knees to elbow, strict toes to bar Workout of the Day - Monday, October 24
Warmup
Push-up
Hollow hold
Kb swing
Double under
Hollow hold
WOD
3 rounds for time of:
10 strict knees-to-elbows
155-lb. power clean, 10 reps
10 strict knees-to-elbows
10 burpees
Post time to comments.
Shannon and the moms at the 6 pm session. THis workout was more for technique and form than speed.
tagged arlene, burpee, mrs. carey, mrs. pip, power clean, shannon, strict, strict knees to elbow, the mommies
arlene, burpee, mrs. carey, mrs. pip, power clean, shannon, strict, strict knees to elbow, the mommies Workout of the Day - Sunday, September 18
Warmup
Joint mobilty drillz
then
Ashley Fry Baton Twisting Special
WOD
"Joshie" - modified
Complete as many rounds as possible in 20 minutes of:
5 strict pull-ups
5 right-arm dumbbell snatch
5 left-arm dumbbell snatch
*split into groups of two. one partner works while the other is holding an L-hang. Divide work however strategized.
Post rounds completed to comments.
Ashley took all of us through a "butterfly spin" with PVC pipes, but she brought in her flag after the session to help Tim with more stuff.
tagged ashley, dumbbell, dumbbell snatch, one arm, strict, strict pull-up, team workout, tim
ashley, dumbbell, dumbbell snatch, one arm, strict, strict pull-up, team workout, tim Workout of the Day - Monday, April 11
Warmup
AMRAP in 10 minutes of:
Run (bar sign)
10 sec. l-hang
10 burpees (nopush-up)
10 lunges
10 sec. ring hold
WOD
3 rounds for quality:
20 strict pull-ups
20 strict ring dips
10 turkish get-ups
Post time/thoughts to comments.
Steve Zelenak, Aaron Sabal, Cap'n Jack Trastevere. 5:30 pm session.
tagged cap'n jack, for quality, sabal, steve z, strict, strict dip, strict pull-up, turkish get ups
cap'n jack, for quality, sabal, steve z, strict, strict dip, strict pull-up, turkish get ups 