Deadlift
5 X 5
mini met con
10-9-8-7-6-5-4-3-2-1
box jumps
clapping pushups
wallballs
Dan J. learning the deadlift with the watchful of eye of Dan R.
We should all go Paleo at least a month to give it try, you never know it might just make you better.
I will be trying to post a video a day on the Paleo lifestyle for the month of March
Last day of Febuary!!! Can you believe that. To celebrate how fast this month went by we are doing this wod
“Fast Filthy” as many reps in 2 min.
box jumps kb swings knees to elbows wallballs double unders
jumping pullups walking lunges back extensions burpees
watch this video about Paleo
the guy might seem boring slow but it is simple to follow along
I will post more in the future
http://www.youtube.com/watch?v=IEYcoPH7VNU
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Karen
150 wallballs
for time
The wall balls with David J. and Jonathan
For time
100 push ups
everytime you stop you must do 30 double unders
advance athletes 150 pushups
David and Heidi doing push ups off the kettlebell
It’s Friday go have 1 glass of red wine!!!
power cleans
3×5
mini wod
lunge/arm curl/press
amrap in 10 min.
left leg lunge
right leg lunge
Kannon leading the stretching after the class
4pm class new members meeting our regulars for the first time
For time
box jumps 25-20-15-10-5
kb swings 15-15-15-15-15
push press 5- 10-15-20-25
Laurie when she had blonde hair. Happy Birthday Laurie!!!!
If anyone has a recipe or news article they want to share please email me and I will post it on the site. It’s been a long day so I will just go to bed. Thanks for all your hard work so far this week. We have some amazing people doing amazing things here at the Cave. Thanks Luca and Anni for all your hard work.
For time
30 presses 20 push presses 10 push jerks
30 back squats 20 front squats 10 overhead squats
30 deadlifts 20 sumo deadlift high pull 10 cleans
Shoulder Press/Push Press/Push Jerk tri-panel [wmv]
Overhead squats
5 X 5
followed by
10 pushups 1 pullup
down/up
1 pushup 10 pullups
Bryan learning the Kip, he will be doing them in no time!!
Day 21 of the burpee challenge (21 burpees)
Fight Gone Bad
row for calories
push press 75#
sumo deadlift highpull 75#
box jumps 24″
wallballs 20# 14#
1 minute on each station
rest 1 minute between rounds
Fight Gone Bad Demo & Explanation [wmv][mov]
http://www.paleodiet.com/life-expectancy.htm
Our humble beginnings just finished Fight Gone Bad
Day 20 of the burpee challenge (20 burpees)
4 x 400m sprints
rest 3 minutes between sprints
If it’s raining we will have a special WOD
Sprint Mechanics, Arms – Karl Geissler [wmv][mov]
Sprint Mechanics, Initial Drills – Karl Geissler [wmv][mov]