May 23, 2013

130524: Strength: 1) 7X2 Deadlifts @ 80%, EMOM 2a) 7X2 Bench Press @ 80%, EMOM 2b) 7X5 Strict Pull Ups, Superset w/ 2a Conditioning: 10 minute AMRAP of: 15 Wall balls 10 KB Swings 5 Deadlift 275/185 *5 Burpees at the start of every...

May 22, 2013

130523: Active Recovery: 30 Minutes of Mobility and Core Work “Jerry” 1 mile Run 2k Run 1 mile Run Or 30 minutes of open box for make up wod post Mobility and Core...

May 21, 2013

May 21, 2013

WOD 130522: Choose one modality to work on prior to Conditioning. Oly: 1) 5X2 Hi-Hang Cleans + 1 Jerk @ 85%, EMOM 2) 5X2 Power Snatch @ 85%, EMOM Strength: 1) 5X3 O.H. Squats, Heaviest Possible, EMOM 2) 5X2 Stone to Shoulder, EMOM Gymnastics: 1) 5 minutes to cover ME Distance from Walking Handstand w/ 5 Burpees at top of every minute. 2) 5 minute AMRAP of 1 Bar...

May 21, 2013

Email Info@UrbanWarFit.com to sign up When: Monday, June 10th through Friday, June 14th from 8am-9am Ages: 5-12 Why: Have you always wanted your children to find that healthy fit lifestyle? Of course you have! Run by families for families! Parents are welcome to stay watch. How Much: Bronze: $25.00 -1 Day Drop In Silver: $100.00 -5 Day Camp Unlimited -Team...

May 20, 2013

130521: Oly: 1) 5×3 Clean Pulls, EMOM 2) 5×2 Cleans @ 85%, EMOM Strength: 1a) 100′ Yoke Walk, EOMOM 1b) 5×2 Back Squat @ 85% Gymnastics/Skill: 10 minutes of Muscle Up technique work Or 10×3 Burpee Muscle Ups, EMOM Endurance: 1 mile Run Conditioning: 3 rounds for total working time of: 50 Double-Unders 20 Handstand Push Ups 15 Toes to...

May 19, 2013

WOD 130520: Choose only modality for this session. Oly: 1) 5X3 Snatch Pulls, EMOM 2) 5X2 Hi-Hang Snatch – heaviest possible, EMOM Strength: 1a) 5X5 Box Jumps 30/24″ – EOMOM 1b) 5X2 3 second Front Squat @ 85%, EMOM Endurance: 16x100m. Sprints Gymnastics/Skills: 5 Rounds of 15 Double Unders 5 Pull Ups Conditioning: 3 rounds 10 UB Wall Balls 10 UB...

May 18, 2013

130518: 9am Class: Gymnastics/Skill: 10 minutes of Pull Up/ Bar Muscle Up technique work; Kipping, Butterfly Strength/Skill: 5×5 KB Swings, EMOM Conditioning: “Helen” 3 Rounds For Time Run 400m 21 Kettle Bell Swings 53/35lb 12 Pull Ups 10:30 Fire Breathers Club: “Bear Complex” 7 Times Through= 1 Round Power Clean Front Squat Push...