1-31-12

Workout

Warm-up x 1
Mobility
Strength WOD

5 Rounds For Time

10 Renegade Rows
20 Double Unders

1-30-12

Warm-up x 1
Mobility
Strength WOD

10 min AMRAP
5   dDB Ground to Overhead
10 Sit ups
15 Squats

Strength WOD's this week:  Overhead Squats  3-3-3-3, Shoulder Press 5-5-5, sLeg Deadlift 3x5, Power Clean 3-2-1-1-1.

1-26-12

Warm-up x 1
Mobility
Strength WOD

12 Min AMRAP
10 Bulgarian Split Squats (5/5)
10 sDB Bent over Rows (5/5)
120' Farmer's Carry R
120' Farmer's Carry L

1-25-12

Happy Birthday Zach!

Warm-up
Mobility
Strength WOD

Every Minute on The Minute for 12 Minutes
Record total weight lifted.

2 Power Cleans 

1-24-12

Workout

Warm-up x 1
Strength WOD
Mobility

10 Rounds for Time

5 Push Ups
10 sDB Ground to Overhead

1-23-12

This past weekend Fox Sports North did a feature on Wadena Hockey and the aftermath of the tornado. This video showed at least five people who train or have trained at our gym. See if you can pick them out. By the way, you all did a good job on camera!



Workout

Warm-up x 1
Mobility
Strength WOD

10 min AMRAP
5 dDB Push Press
10 Toes to Bar
20 Lunges

Strength WODS this week: Front Squat 5-5-5, Push Press 3-3-3-3, sLeg Hip Bridges 3x5, and Power Snatch 3-2-1-1-1.

1-19-12

Workout

Warm-up
Mobility
Strength WOD

21-15-9

Russian KB Swings
Pull ups

1-18-12

Workout

Warm-up
Mobility
Strength WOD

5 rounds of 1 min. work/1 min. rest cycles
Perform as many rounds/reps as possible. Continue each work cycle where you left off the previous one.

5 Sandbag Zercher Squats
5 Burpees

1-17-12

Workout

Warm-up
Mobility
Strength WOD

5 Rounds NOT for Time

5 4 Position dDB Bent Over Rows
120' Waiters Carry (with weight plate)
10 Knees to Elbows on floor

1-16-12

Workout

Warm-up
Mobility
Strength WOD

10 min AMRAP

3 Handstand Push ups
6 Ring Dips
9 Box Jumps

Strength WODS this week:
Back Squat, Bench Press, TGU, Deadlift

1-12-12

Workout

Warm-up x 1

Mobility

Strength WOD

12 Min AMRAP
5 dDB Push Press
10 Lateral Bar Jumps
15 Sit-ups

At the Top of Every Minute perform 2 TGU with no weight.

1-11-12

Workout

Warm-up x 1
Mobility Work

Strength WOD

10 Rounds for time

5 sKB Goblet Squat
5 sKB Russian Swing
60' sArm Farmer's Carry R
60' sArm Farmer's Carry L

1-9-12

Workout

Warm-up x 1
Mobility Foam Roll Lats and T-Spine

Strength WOD

For Time...
Row 500 meters
Then perform 5 rounds of
5 Knees to Elbows
10 sDB Ground to Overhead (5/5)
5 Ring Dips

1-8-12

Workout

Mobility: Foam Roll T-Spine and Hamstring stretch on High Box

Warm-up x 1

Strength WOD

10 Min AMRAP
5 Pull ups
10 KB Clean and Press (5/5)
20 Lunges

Strength WODS this Week
Overhead Squat, Push Jerk, Weighted Pull-ups, and Power Clean.

1-5-12

Workout

Warm-up x 1

Mobility Work

Strength WOD

5 Rounds Not for Time

3 Burpees
2 sDB Overhead Step Ups
120' dKB Farmer's Carry

1-4-12

Workout

Mobility: Sampson Stretch with Band
Foam Roll problem areas.

Warm-up x 1

Strength WOD

5 Rounds of the Following:
2 minutes work/1 minute rest

5 HSPU
5 Pull ups
5 DB Front Squats

1-3-12

Below the Workout I have inserted a Beef Stew/Soup recipe that we have been using that we enjoy.

Workout

Mobility: Foam Roll T-spine, Glutes, and Lats

Warm-up x 1

Strength WOD

For Time:
10 Renegade Rows
1 Box Jump
9 Renegade Rows
2 Box Jumps
...
1 Renegade Rows
10 Box Jumps

Beef Stew/Soup (really good)
Stew meat (Round Steak or sirloin steak is what we use.)
Soup bone
1 bag frozen carrots or 4-6 carrots sliced
4 potatoes cut (Optional. Do not include if you are currently strict Paleo.)
4 celery stalks sliced
1 jar string beans
1 container beef broth
Garlic 2 tsp
Onion- 2 big handfuls frozen chopped
1 6oz can tomato paste
Salt and pepper
Palm of marjoram

Brown stew meat with garlic and onions
Dump rest in crock pot
Add stew meat

Cook on Low 8-12 hours or High 4-6 hours.

This makes a great alternative to eggs for breakfast! It also is an easy option for lunch if you have access to a microwave.

1-2-12

Workout

Mobility: Wrist flexibility
Foam Roll Hip Flexors

Warm-up x 1

Strength WOD

10 Min AMRAP
5 dDB Ground to Overhead
10 Bulgarian Split Squats
15 Double Unders