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Run Clinic and Run Squad Back in Action

Purpose: As athletes we set goals. Within these goal we attempt to become the best or as proficient as physically possible in each of the disciplines within our goals. We spend countless hours trying to become masters of efficiency to conserve energy enabling us to maximize our efforts to be

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Beast of Burden

Thursday 4.10.14 Warm Up: scap push up x20 jump rope x200   Honeybadgers: pull up virtuosity  B: Hanging Scap Slides x 10 EMOTM for 10 Minutes – static hang for 6-10 seconds. The first 5 minutes should be chin over the bar, the last 5 minutes should be arms at

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The Hundo

Wednesday 4.9.14   Today’s note: get a logbook. We want you writing down everything you do at the gym.    Warm Up: med ball warm up   Honeybadgers: front rack walking lunge, week 1 of 6  take 5 attempts to establish your heaviest 10m UNBROKEN front rack walking lunge. Rest

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Tabata Tuesday

Over the next 6 weeks, Honeybadgers will be following the 6-week Pull Up Virtuosity program, while Skunkworks will be on a 6-week Muscle Up Virtuosity program.  Tuesday 4.8.14 Warm Up: pass through x10 push up x10 to 10m ab disc 20 mountain climbers 2 rounds   Honeybadgers: pull up virtuosity-do

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Balls to the Wall

Monday 4.7.14 Warm Up    Honeybadgers: working towards the secret service snatch test:  EMOTM, 7’ KB snatch, 2 left, 2 right after: EMOTM, 5’: 10 ab mat sit up, 10 double under   Skunks: snatch balance to OHS, week 1 of 6  snatch balance tech, then 1 snatch balance to 3

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Team Helen!

It’s bring a friend day! Drag along your friends and family for some CrossFit fun!   AM CrossFit: WOD: “Team Helen”  3 rounds each of: 400m run 21 kettlebell swing, 35# 12 pull up   SkunkWOD: “Hell-en” 3 rounds of: 800m run 30 KB swing, 70/44# 20 chest to bar pull ups

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Effing Shoots

Friday 4/4 Warm Up: group maxercise   Honeybadgers: the bear complex 10 sets of: power clean>front squat>push press>back squat>rear rack push press   Skunks: find a heavy clean take 20’ to find today’s heavy clean   WOD: Effing Shoots in teams of two, both working at the same time: 7

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The Opens Are Dead! Long Live The Regionals!

Just like that, what was the most difficult Open on record is finished! 14.5 was a fitting end, two basic movements, combined into a soul-stealing workout that was equally accessible and terrible. Almost half of The Tribe put down their $20 and threw their hat in the ring, and in

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Pull!

Thursday 4/3   Thursday review: rowing  -tech tips -the first 5 strokes -finding a rhythm   WOD: Pull!  250m row/200m run 25 pull up 200m row/200m run 20 pull up 150m row/200m run 15 pull up 100m row/100m run 10 pull up 50m row/100m run 5 pull up  

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Eleventy

Wednesday 4/2 Warm Up: line drills   Honeybadgers:  strict man-maker, 3 reps EMOTM, 10′ -hang power clean to strict press, -perfect plank, row left, right, and push up. add weight from last week, when you finish:   accrue 90” in an L-sit.   Skunks: find a heavy jerk take 20’

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