Author Archives: Katy

Wednesday 1-8-12

Warm-up:mobility
Get-up sit-up; 12reps X 3 sets

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5bear complex cycles (95/65)
25 box jumps
4 bear complex cycles
20 box jumps
3 bear complex cycles
15 box jumps
2 bear complex cycles
10 box jumps
1 bear complex cycle
5 box jumps

15 min cut off

Posted by Katy in WOD Leave a comment
GrassFed Beef orders due by the 9th

Now through Thursday 2/9 get your csa beef orders in for next week delivery. If you need an order form let me know or fill one out in the gym.

-posted from Katy’s IPad using evil monkeys

Location:Manhattan Beach CA

Posted by Katy in Featured Tagged 1 Comment
Monday FunDay 2/06/12

Warm Up:
5 minutes double under practice
Plus mobility

40,25,10 rep rounds for time:
Push Ups
Double Unders
Chin Ups


-posted from Katy’s IPad using evil monkeys

Location:Manhattan Beach, California, USA

Posted by Katy in Uncategorized 6 Comments
Saturday 2-4-12

Warm-up:mobility
WOD:
200m run
50 Kettlebell Swings
REST (equal to round time)
200m run
40 Kettlebell swings
REST (equal to round time)

200m run
10 kettlebell swings

Posted by Katy in WOD 4 Comments
Benchmark Thursday 2-2-12

Come and get it!

Posted by Katy in WOD 16 Comments
Tuesday 1-30-12

As promised we would do USAW Total. 

Warm-up: mobility

1RM Snatch
1RM Clean & Jerk

Posted by Katy in WOD 14 Comments
Tuesday 1-24-12

Warm-up: gymnastic day 2
A. HSPU; AMRAP (STRICT) X 3; 4min rest [be working on shoulder mobility on the rest lacrosse ball joy -- if you don't have strict reps do negatives EROM is preferred.]

B. Press@ 30×0; 8reps X 3 sets; 90s rest.

     +
3RFT:
200M run
10 Front Squats (3/4BW / 1/2BW)

Posted by Katy in WOD 17 Comments
Monday 1/23/12

Warm -Up: Kettlebell

A. 15 minutes to a heavy 3x dead lift
B1. Ring L pullup ladder 1-5 x 3
B2. 3 minute max distance prowler push 160/90#

-posted from Katy’s IPad using evil monkeys

Location:Manhattan Beach

Posted by Katy in Uncategorized 15 Comments
Saturday 1-20-12

Team workout:  TBD

Posted by Katy in WOD 4 Comments
Wednesday 1/18/12

Warm up
Plyo/ agility/ mobility

“Nancy”
5 RFT
400 m run
15 OHS (95/65)
25 minute cut off

Posted by Katy in WOD 10 Comments