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Gulfport, MS 39507
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WOD

March 6, 2014

Warm Up: 2x Hip Mobility Drill, PVC 2×15 (dislocates + good mornings) 3rds: 10 Bar Kips+ 5 Wall Squat+ 5 Goblet Squat+ 10 KB swings 3x Barbell Warm Up: (3 reps each) Clean Pull, Power Clean, Front squat, Push press, Back squat, Snatch Push Press, OHS * start to memorize this...
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March 5, 2014

Warm Up: 2x Hip Mobility Drill, PVC 2×15 (dislocates + good mornings) 3rds: 10 Bar Kips+ 5 Wall Squat+ 5 Goblet Squat+ 10 KB swings 3x Barbell Warm Up: (3 reps each) Clean Pull, Power Clean, Front squat, Push press, Back squat, Snatch Push Press, OHS * start to memorize this...
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March 4, 2014

Warm Up: 8-10 min Foam Roll/ La’x ball work 2x Hip Mobility Drill, PVC 2×15 (dislocates + good mornings) 3rds: 10 Bar Kips+ 5 Wall Squat+ 5 Goblet Squat+ 10 KB swings 5min: Banded Squat Hold  Barbell Warm Up: 15 each Sumo RDL, Snatch Grip RDL, Good Morning ATHLETE 18 min AMRAP 9...
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March 3, 2014

Warm Up: 10 min Foam Roll/ La’x ball work 2x Hip Mobility Drill, PVC 2×15 (dislocates + good mornings) 3rds: 10 Bar Kips+ 5 Wall Squat+ 5 Goblet Squat+ 10 KB swings 3x Barbell Warm Up: (3 reps each) Clean Pull, Power Clean, Front squat, Push press, Back squat, Snatch...
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February 28, 2014

CrossFit Games Open WOD 14.1   Warm Up: Run 1 Lap, Hip Mobility Drill x2,  2rds: 10 Bar Kips, 30sec Handstand/ Plank 3rds: 5 Wall Squat, 5 Goblet Squat, 10 Swings (use one size heavier than last week) PVC  (dislocates, good mornings, Overhead Squats)2x10each ALL LEVELS...
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February 27, 2014

Yes, I know many of you will not be able to hit the positions in the video, but it is a great test of shoulder mobility. Developing mobility starts with finding what areas need work and making sure you are not blaming the wrong area. Watch and test.   Warm Up:  Hip Mobility...
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February 26, 2014

Please watch today’s video. This is a great explanation of where your grip should be for everything in the front rack position (front squat, thruster, jerk, etc. ). There are some follow videos on youtube that build on this as well.   Warm Up: Run 1 Lap, Hip Mobility...
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February 25, 2014

Warm Up: Run 1 Lap, Hip Mobility Drill x2,  2rds: 10 Bar Kips, 30sec Handstand/ Plank 3rds: 5 Wall Squat, 5 Goblet Squat, 10 Swings (use one size heavier than last week) PVC  (dislocates, good mornings, Overhead Squats)2x10each 5min Banded Squat   ATHLETE 4rds 10 Strict Pull...
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February 24, 2014

For you guys that are competing in the Open, you will get some recovery after Monday’s wod. These movements will be in the Oen and we have seen similar schemes over and over again. This is good prep.   Warm Up: Run 1 Lap, La’x ball Upper Back (lying on floor) Hip...
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