tag:blogger.com,1999:blog-49668870683364274652011-07-29T02:09:25.619-05:00Being Strong to bear the weaknesses of those without, not to please ourselves.Jerimiahhttp://www.blogger.com/profile/15356347785653749733noreply@blogger.comBlogger4401100tag:blogger.com,1999:blog-4966887068336427465.post-415220146909523852010-10-17T22:10:00.002-05:002010-10-17T22:23:04.741-05:00WARM-UP<br />Shoulder Reset<br />Passthroughs x10<br />Rotator Cuff Warm-up<br />Hip Reset x1min each<br />Lacrosse Ball middle/lower Trap x1 min each<br />Rope Climb<br /><br />2 Rounds<br />OHS x10<br />MedBall sit-up x10<br />0:20 handstand hold with HSPU<br />Dead hang Pull-ups x5<br /><br />WOD<br />"CrossFit Total"<br /><br />Back squat, 1 rep<br />Shoulder Press, 1 rep<br />Deadlift, 1 rep<br /><br />MOBILITY<br />Row 500M focusing on posture<br />Pigeon Pose x5<br />Perfect stretch x5<br />OH Tricep stretch x5<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/4966887068336427465-41522014690952385?l=precipiceathletics.blogspot.com' alt='' /></div>Jerimiahhttp://www.blogger.com/profile/15356347785653749733noreply@blogger.com0tag:blogger.com,1999:blog-4966887068336427465.post-34631457711403827952010-10-14T20:44:00.002-05:002010-10-14T21:06:39.278-05:00WARM-UP<br />Shoulder Reset<br />Passthroughs x10<br />Rotator Cuff Warm-up<br />Overhead Stretch x5<br />Throwers Stretch x5<br />Perfect Stretch x5<br />Rope Climb<br /><br />2 Rounds<br />box jumps (20″) x10<br />TGU x5 Each arm<br />Reverse Burpees x10<br /><br />WOD<br />3 rounds for time of:<br />135 pound Hang power cleans, 15 reps<br />15 Burpees<br /><br />MOBILITY<br />Band Ankle Flexion<br />Gastroc/Soleus Stretch<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/4966887068336427465-3463145771140382795?l=precipiceathletics.blogspot.com' alt='' /></div>Jerimiahhttp://www.blogger.com/profile/15356347785653749733noreply@blogger.com0tag:blogger.com,1999:blog-4966887068336427465.post-55422102305471429412010-10-13T19:09:00.004-05:002010-10-13T22:00:24.754-05:00WARM-UP<br />Shoulder Reset<br />Passthroughs x10<br />Rotator Cuff Warm-up<br />Overhead Stretch x5<br />Perfect Stretch x5<br />Crab Walk<br />Spiderman Crawl<br />Bear Crawl<br />Inch Worm<br />Rope Climb<br /><br />2 Rounds<br />DB Bear<br />Deadlift x10<br />Clean x10<br />Front Squat x10<br />Push Press x10<br /><br />WOD<br />Clean<br />3-3-3-3-3<br /><br />MOBILITY<br />unglue feet<br />Bully Stretch<br />Sink Stretch<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/4966887068336427465-5542210230547142941?l=precipiceathletics.blogspot.com' alt='' /></div>Jerimiahhttp://www.blogger.com/profile/15356347785653749733noreply@blogger.com0tag:blogger.com,1999:blog-4966887068336427465.post-31814175747486440822010-10-12T19:40:00.001-05:002010-10-12T19:45:48.312-05:00WARM-UP<br />Shoulder Reset<br />Passthroughs x10<br />Rotator Cuff Warm-up<br />Overhead Stretch x5<br />Perfect Stretch x5<br />Side lunge Stretch x5<br />Rope Climb<br /><br />2 Rounds<br />100 jumps/30 DU<br />Ring Push-ups x10<br />OHS x10<br />KB swings (Russian) x10<br /><br />WOD<br />For time:<br />50 Wall ball shots, 20 pound ball<br />10 Muscle-ups<br />40 Wall ball shots, 20 pound ball<br />8 Muscle-ups<br />30 Wall ball shots, 20 pound ball<br />6 Muscle-ups<br />20 Wall ball shots, 20 pound ball<br />4 Muscle-ups<br />10 Wall ball shots, 20 pound ball<br />2 Muscle-ups<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/4966887068336427465-3181417574748644082?l=precipiceathletics.blogspot.com' alt='' /></div>Jerimiahhttp://www.blogger.com/profile/15356347785653749733noreply@blogger.com0tag:blogger.com,1999:blog-4966887068336427465.post-81640396760033160082010-10-11T22:16:00.003-05:002010-10-11T22:26:53.247-05:00WARM-UP<br />Shoulder Reset<br />Passthroughs x10<br />Rotator Cuff Warm-up<br />IR Stretch x5<br />Overhead Stretch x5<br />Perfect Stretch x5<br />Throwers Stretch x5<br />Spiderman Crawl<br />Bear Crawl<br />Rope Climb<br /><br />2 Rounds<br />Medball<br />Overhead toss x10<br />Rotation toss Left/Right x10 Each<br />2-arm thrust x10<br />Sit-up x10<br /><br />WOD<br />Snatch balance 1-1-1-1-1-1-1<br /><br />MOBILITY<br /><a href="http://mobilitywod.blogspot.com/2010/10/episode-45-torque-is-king-three-way-hip.html">Hip Reset<br />Pigeon CR<br />Lacrosse Ball</a><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/4966887068336427465-8164039676003316008?l=precipiceathletics.blogspot.com' alt='' /></div>Jerimiahhttp://www.blogger.com/profile/15356347785653749733noreply@blogger.com0tag:blogger.com,1999:blog-4966887068336427465.post-9946729291618333972010-10-10T19:39:00.002-05:002010-10-10T19:49:23.195-05:00WARM-UP<br />Shoulder Reset<br />Passthroughs x10<br />Rotator Cuff Warm-up<br />Overhead Stretch x5<br />Perfect Stretch x5<br />Side lunge Stretch x5<br />High Hamstring Stretch x5<br />Rope Climb<br /><br />2 Rounds<br />0:20 handstand hold finish with HSPU<br />Burpees x10<br />Pistols x5 each side<br /><br />WOD<br />"Tabata This!"<br /><br />Tabata Row<br />Rest 1 minute<br />Tabata Squat<br />Rest 1 minute<br />Tabata Pull-up<br />Rest 1 minute<br />Tabata Push-up<br />Rest 1 minute<br />Tabata Sit-up<br /><br />The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.<br />Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is "calories".<br /><br />MOBILITY<br /><a href="http://mobilitywod.blogspot.com/2010/10/episode-47-5-way-shoulder-front-wheel.html">5 Way shoulder</a><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/4966887068336427465-994672929161833397?l=precipiceathletics.blogspot.com' alt='' /></div>Jerimiahhttp://www.blogger.com/profile/15356347785653749733noreply@blogger.com0tag:blogger.com,1999:blog-4966887068336427465.post-54180965377928975332010-10-07T21:26:00.001-05:002010-10-07T21:30:09.685-05:00WARM-UP<br />Shoulder Reset<br />Passthroughs x10<br />Rotator Cuff Warm-up<br />IR Stretch x5<br />Throwers Stretch x5<br />Perfect Stretch x5<br />Ring Dips x10<br /><br />2 Rounds<br />squats x15<br />push-ups x15<br />Sit-ups x15<br /><br />WOD<br />Front squat 1-1-1-1-1-1-1 reps<br /><br />MOBILITY<br />Quad Stretch<br />Lacrosse Ball Quad<br />Gastroc/Soleus Stretch<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/4966887068336427465-5418096537792897533?l=precipiceathletics.blogspot.com' alt='' /></div>Jerimiahhttp://www.blogger.com/profile/15356347785653749733noreply@blogger.com0tag:blogger.com,1999:blog-4966887068336427465.post-44371086962812143872010-10-06T21:32:00.003-05:002010-10-06T21:50:23.608-05:00WARM-UP<br />Shoulder Reset<br />Passthroughs x10<br />Rotator Cuff Warm-up<br />IR Stretch x5<br />Overhead Stretch x5<br />Perfect Stretch x5<br />Side lunge Stretch x5<br />Ring Dips x10<br /><br />2 Rounds<br />KTE/TTB x5<br />0:20 Superman hold<br />0:20 handstand hold<br />Pistols x5 each side<br />100 jumps/30 DU<br /><br />STRENGTH<br />Turkish Get-Up 1-1-1-1<br />Use same weight for each arm<br /><br />WOD<br />21-15 and 9 rep rounds of:<br />Left-arm Kettlebell snatch, 1.5 pood<br />Right-arm Kettlebell snatch, 1.5 pood<br />Pull-ups<br /><br />MOBILITY<br /><a href="http://mobilitywod.blogspot.com/2010/10/episode-45-torque-is-king-three-way-hip.html">Hip Reset<br />Pigeon CR<br />Lacrosse Ball</a><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/4966887068336427465-4437108696281214387?l=precipiceathletics.blogspot.com' alt='' /></div>Jerimiahhttp://www.blogger.com/profile/15356347785653749733noreply@blogger.com0tag:blogger.com,1999:blog-4966887068336427465.post-52442985497077744262010-10-05T18:12:00.003-05:002010-10-05T18:32:09.693-05:00WARM-UP<br />Shoulder Reset<br />Passthroughs x10<br />Rotator Cuff Warm-up<br />Overhead Stretch x5<br />Side lunge Stretch x5<br />Ring Dips x10<br /><br />2 Rounds<br />TGU x5 Each arm<br />MedBall sit-up x10<br />Burpees x10<br /><br />WOD<br />"Fight Gone Bad!"<br />3 Rounds<br />1 Minute Each Station; 1 Minute Rest Between Rounds<br />Wall-ball - 20/14 pound ball, 10 ft target. (Reps) <br />Sumo deadlift high-pull 75/55 pounds (Reps) <br />Box Jump - 20" box (Reps) <br />Push-press 75/55 pounds (Reps) <br />Row (Calories)<br />The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.<br /><br />MOBILTIY<br />Quad Stretch<br />HS Stretch<br />Lat Stretch<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/4966887068336427465-5244298549707774426?l=precipiceathletics.blogspot.com' alt='' /></div>Jerimiahhttp://www.blogger.com/profile/15356347785653749733noreply@blogger.com0tag:blogger.com,1999:blog-4966887068336427465.post-56574182082917017332010-10-04T20:34:00.002-05:002010-10-04T20:53:03.953-05:00Hydration Test<br /><br />WARM-UP<br />Shoulder Reset<br />Passthroughs x10<br />Rotator Cuff Warm-up<br />Throwers Stretch x5<br />IR Stretch x5<br />Overhead Stretch x5<br />Ring Dips x10<br /><br />2 Rounds<br />KB/DB Bear<br />Deadlift x10<br />Clean x10<br />Front Squat x10<br />Push Press x10<br /><br />WOD<br />Resting 60 seconds between sets: <br />Bench press 2-2-2-2-2-2-2-2-2-2<br /><br />MOBILITY<br />2 min each side air plane crash victim<br />2 min triceps stretch<br />2 min internal rotation against the wall<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/4966887068336427465-5657418208291701733?l=precipiceathletics.blogspot.com' alt='' /></div>Jerimiahhttp://www.blogger.com/profile/15356347785653749733noreply@blogger.com0tag:blogger.com,1999:blog-4966887068336427465.post-26162178216014748362010-10-03T20:34:00.001-05:002010-10-03T20:45:05.451-05:00WARM-UP<br />Shoulder Reset<br />Passthroughs x10<br />Rotator Cuff Warm-up<br />Throwers Stretch x5<br />Overhead Stretch x5<br />Side lunge Stretch x5<br />Ring Dips x10<br /><br />2 Rounds<br />Row250M<br />Push-ups x10<br />Sit-ups x15<br /><br />WOD<br />For time:<br />95 pound Back squat, 50 reps<br />15 ft Rope Climb, 5 ascents<br />115 pound Back squat, 40 reps<br />15 ft Rope Climb, 4 ascents<br />135 pound Back squat, 30 reps<br />15 ft Rope Climb, 3 ascents<br />155 pound Back squat, 20 reps<br />15 ft Rope Climb, 2 ascents<br />175 pound Back squat, 10 reps<br />15 ft Rope Climb, 1 ascent<br /><br />MOBILITY<br />Bulgarian Box Lunge<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/4966887068336427465-2616217821601474836?l=precipiceathletics.blogspot.com' alt='' /></div>Jerimiahhttp://www.blogger.com/profile/15356347785653749733noreply@blogger.com0tag:blogger.com,1999:blog-4966887068336427465.post-82580825624651992702010-09-30T19:44:00.002-05:002010-09-30T19:49:40.311-05:00WARM-UP<br />Shoulder Reset<br />Passthroughs x10<br />Rotator Cuff Warm-up<br />IR Stretch x5<br />Overhead Stretch x5<br />Perfect Stretch x5<br />Side lunge Stretch x5<br />High Hamstring Stretch x5<br />Ring Dips x10<br /><br />2 Rounds<br />Deadlifts x10<br />Thruster x10<br />Hang Power Snatch x10<br /><br />WOD<br />Snatch, 1 rep<br />Clean and jerk, 1 rep<br />As many rounds and reps as possible in ten minutes of:<br />55kg Squat clean, 6 reps<br />12 Pull-ups<br />24 Double-unders<br /><br />Add together the best snatch (in kg), the best clean and jerk (in kg), and the total reps performed in the triplet for your final score. Post score to comments.<br /><br />MOBILITY<br />Quad Stretch<br />Gastroc/Soleus Stretch<br />Lat Stretch<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/4966887068336427465-8258082562465199270?l=precipiceathletics.blogspot.com' alt='' /></div>Jerimiahhttp://www.blogger.com/profile/15356347785653749733noreply@blogger.com0tag:blogger.com,1999:blog-4966887068336427465.post-51268089394292528212010-09-29T19:03:00.003-05:002010-09-29T20:09:22.225-05:00WARM-UP<br />Shoulder Reset<br />Passthroughs x10<br />Rotator Cuff Warm-up<br />IR Stretch x5<br />Overhead Stretch x5<br />Perfect Stretch x5<br />Side lunge Stretch x5<br />High Hamstring Stretch x5<br /><br />2 Rounds<br />0:20 handstand hold with HSPU finish<br />squats x15<br />push-ups x15<br /><br />WOD<br />"Ryan"<br />Five rounds for time of:<br />7 Muscle-ups<br />21 Burpees<br /><br />Each burpee terminates with a jump one foot above max standing reach.<br /><br />Compare to 20090816.<br /><br />MOBILITY<br />Thoracic Rolling<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/4966887068336427465-5126808939429252821?l=precipiceathletics.blogspot.com' alt='' /></div>Jerimiahhttp://www.blogger.com/profile/15356347785653749733noreply@blogger.com0tag:blogger.com,1999:blog-4966887068336427465.post-10115043930788594162010-09-28T20:22:00.002-05:002010-09-28T20:37:12.960-05:00WARM-UP<br />Shoulder Reset<br />Passthroughs x10<br />Rotator Cuff Warm-up<br />IR Stretch x5<br />Overhead Stretch x5<br />Side lunge Stretch x5<br />Ring Dips x10<br /><br />2 Rounds<br />TGU x5 Each arm<br />Burpees x10<br />Pistols x5 each side<br /><br />WOD<br />"Jack"<br /><br />Complete as many rounds as possible in 20 minutes of:<br />115/80 pound Push press, 10 reps<br />10 KB Swings, 1.5/1 pood<br />10 Box jumps, 24/20 inch box<br /><br />MOBILITY<br />Find Your Corners<br />2Min Hip Flex Bias<br />2Min ER Bias<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/4966887068336427465-1011504393078859416?l=precipiceathletics.blogspot.com' alt='' /></div>Jerimiahhttp://www.blogger.com/profile/15356347785653749733noreply@blogger.com0tag:blogger.com,1999:blog-4966887068336427465.post-35380293781097577822010-09-26T20:33:00.001-05:002010-09-27T20:47:46.232-05:00WARM-UP<br />Passthroughs x10<br />Rotator Cuff Warm-up<br />IR Stretch x5<br />Overhead Stretch x5<br />Perfect Stretch x5<br />Ring Dips x10<br /><br />2 Rounds<br />squats x15<br />MedBall sit-up x10<br />OHS x10<br />Ring Push-ups x5<br /><br />WOD<br />With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.<br /><br />Use as many sets each minute as needed.<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/4966887068336427465-3538029378109757782?l=precipiceathletics.blogspot.com' alt='' /></div>Jerimiahhttp://www.blogger.com/profile/15356347785653749733noreply@blogger.com1tag:blogger.com,1999:blog-4966887068336427465.post-46779844706565409022010-09-26T20:20:00.003-05:002010-09-26T22:33:53.197-05:00WARM-UP<br />Shoulder Reset x2Min<br />Passthroughs x10<br />Rotator Cuff Warm-up<br />IR Stretch x5<br />Perfect Stretch x5<br />Side lunge Stretch x5<br />KB GobletSquat/GoodMorning/Halo x5<br />Rope Climb<br /><br />2 Rounds<br />100 jumps/30 DU<br />KB swings (Russian) x15<br />Superman hold 15 secs.<br />Supine Ring Rows x15<br /><br />STRENGTH<br />Box Jump Max Height<br /><br />WOD<br />Ten rounds for time of:<br />135 pound Deadlift, 15 reps<br />15 push-ups<br /><br />MOBILITY<br />Doorway Pec Stretch<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/4966887068336427465-4677984470656540902?l=precipiceathletics.blogspot.com' alt='' /></div>Jerimiahhttp://www.blogger.com/profile/15356347785653749733noreply@blogger.com0tag:blogger.com,1999:blog-4966887068336427465.post-84866425157997388132010-09-23T21:14:00.001-05:002010-09-23T21:17:41.502-05:00WARM-UP<br />Passthroughs x10<br />Rotator Cuff Warm-up<br />Overhead Stretch x5<br />Perfect Stretch x5<br />Side lunge Stretch x5<br />High Hamstring Stretch x5<br />Ring Dips x10<br /><br />2 Rounds<br />box jumps (20″) x10<br />squats x15<br />Sit-ups x15<br /><br />WOD<br />5 rounds of:<br />Deadlift, 3 reps<br />Max rep Handstand push-ups<br /><br />MOBILITY<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/4966887068336427465-8486642515799738813?l=precipiceathletics.blogspot.com' alt='' /></div>Jerimiahhttp://www.blogger.com/profile/15356347785653749733noreply@blogger.com0tag:blogger.com,1999:blog-4966887068336427465.post-79843817886981742522010-09-22T19:10:00.002-05:002010-09-22T19:15:25.424-05:00WARM-UP<br />Passthroughs x10<br />Rotator Cuff Warm-up<br />Arm Circles x10<br />IR Stretch x5<br />Overhead Stretch x5<br />Ring Dips x10<br /><br />2 Rounds<br />KB swings (Russian) x15<br />100 jumps/30 DU<br />Kip Pulls x3<br />Dead hang Pull-ups x5<br /><br />WOD<br />Shoulder Press 3-3-3-3-3-3-3<br /><br />MOBILITY<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/4966887068336427465-7984381788698174252?l=precipiceathletics.blogspot.com' alt='' /></div>Jerimiahhttp://www.blogger.com/profile/15356347785653749733noreply@blogger.com0tag:blogger.com,1999:blog-4966887068336427465.post-71127332493852955352010-09-21T19:56:00.002-05:002010-09-21T20:07:27.966-05:00WARM-UP<br />Passthroughs x10<br />Rotator Cuff Warm-up<br />IR Stretch x5<br />Overhead Stretch x5<br />Perfect Stretch x5<br />Side lunge Stretch x5<br /><br />2 Rounds<br />TGU x5 Each arm<br />Thruster x10<br />Burpees x10<br /><br />WOD<br />For time:<br />25 Walking lunge steps<br />20 Pull-ups<br />50 Box jumps, 20 inch box<br />20 Double-unders<br />25 Ring dips<br />20 Knees to elbows<br />30 Kettlebell swings, 2 pood<br />30 Sit-ups<br />20 Hang squat cleans, 35 pound dumbells<br />25 Back extensions<br />30 Wall ball shots, 20 pound ball<br />3 Rope climb ascents<br /><br />MOBILITY<br />10 Min Squat<br />Anything sore<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/4966887068336427465-7112733249385295535?l=precipiceathletics.blogspot.com' alt='' /></div>Jerimiahhttp://www.blogger.com/profile/15356347785653749733noreply@blogger.com0tag:blogger.com,1999:blog-4966887068336427465.post-21187887712900801772010-09-20T19:55:00.002-05:002010-09-20T20:07:02.659-05:00WARM-UP<br />Passthroughs x10<br />Rotator Cuff Warm-up<br />Leg Swings x10<br />Perfect Stretch x5<br />Side lunge Stretch x5<br />Ring Dips x10<br /><br />2 Rounds<br />Row 200M<br />Shoot through x10<br />Walking on heels<br />Walking on toes<br />High knees (jogging, pick your knee up high with each step)<br />Butt kicks (jogging, kick yourself in the butt with each step)<br />Side shuffle<br />Skip forwards<br />Skip backwards<br /><br />WOD<br />"Michael"<br /><br />Three rounds for time of:<br />Run 800 meters<br />50 Back Extensions<br />50 Sit-ups<br /><br />MOBILITY<br />Lacrosse Ball VMO<br />Lacrosse Ball Hip Flex<br />Coach Stretch<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/4966887068336427465-2118788771290080177?l=precipiceathletics.blogspot.com' alt='' /></div>Jerimiahhttp://www.blogger.com/profile/15356347785653749733noreply@blogger.com0tag:blogger.com,1999:blog-4966887068336427465.post-3109465173368970572010-09-19T21:26:00.002-05:002010-09-19T21:36:53.249-05:00WARM-UP<br />Passthroughs x10<br />Rotator Cuff Warm-up<br />Leg Swings x10<br />High Hamstring Stretch x5<br />IR Stretch x5<br />Overhead Stretch x5<br />Perfect Stretch x5<br /><br />2 Rounds<br />Ring Push-ups x5<br />OHS x10<br />MedBall sit-up x10<br /><br />STRENGTH<br />Press 5-5-5 or 3x5 @80% 1RM<br /><br />WOD<br />4 rounds for time of:<br />Row 500 meters/Run 400 meters<br />Rest 3 minutes<br /><br />MOBILITY<br />Lacrosse ball on HS insertion<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/4966887068336427465-310946517336897057?l=precipiceathletics.blogspot.com' alt='' /></div>Jerimiahhttp://www.blogger.com/profile/15356347785653749733noreply@blogger.com0tag:blogger.com,1999:blog-4966887068336427465.post-62384640740030038352010-09-16T21:29:00.002-05:002010-09-16T21:43:23.270-05:00WARMUP<br />Passthroughs x10<br />Rotator Cuff Warm-up<br />Leg Swings x10<br />Arm Circles x10<br />IR Stretch x5<br />Overhead Stretch x5<br />Perfect Stretch x5<br /><br />2 Rounds<br />Medball<br />Overhead toss x10<br />Rotation toss Left/Right x10 Each<br />2-arm thrust x10<br />Sit-up x10<br /><br />STRENGTH<br />Deadlift <br />5-5-5 or 3x5 @85% 1 Rep Max<br /><br />WOD<br />9-6-and 3 reps, for time of:<br />165 pound barbell Thrusters<br />Muscle-Up<br /><br />MOBILITY<br />Gastroc/Soleus Stretch<br />Badass Pigeon<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/4966887068336427465-6238464074003003835?l=precipiceathletics.blogspot.com' alt='' /></div>Jerimiahhttp://www.blogger.com/profile/15356347785653749733noreply@blogger.com0tag:blogger.com,1999:blog-4966887068336427465.post-18780510063185486682010-09-15T20:53:00.002-05:002010-09-15T21:51:21.470-05:00WARM-UP<br />Passthroughs x10<br />Rotator Cuff Warm-up<br />IR Stretch<br />Overhead Stretch x5<br />Perfect Stretch x5<br />Side lunge Stretch x5<br />Ring Dips x10<br /><br />2Rounds<br />KB swings (Russian) X15<br />TGU x5<br />Hang Power Snatch x10<br /><br />WOD<br />"Baseline"<br />Row 500M<br />40 Squats<br />30 Sit-ups<br />20 Push-ups<br />10 Pull-ups<br /><br />MOBILITY<br />Supine shld Ext/IR<br />Chair hip stretch<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/4966887068336427465-1878051006318548668?l=precipiceathletics.blogspot.com' alt='' /></div>Jerimiahhttp://www.blogger.com/profile/15356347785653749733noreply@blogger.com2tag:blogger.com,1999:blog-4966887068336427465.post-86407582658884470162010-09-14T20:23:00.001-05:002010-09-14T20:27:09.692-05:00WARM-UP<br />Passthroughs x10<br />Rotator Cuff Warm-up<br />Overhead Stretch x5<br />Perfect Stretch x5<br />Side lunge Stretch x5<br />KB GobletSquat/GoodMorning/Halo x5<br />Ring Dips x10<br /><br />2 Rounds<br />0:20 handstand hold<br />Burpees x10<br />Pistols x5 each side<br /><br />WOD<br />"Kelly"<br /><br />Five rounds for time of:<br />Run 400 meters<br />30 Box jump, 24 inch box<br />30 Wall ball shots, 20 pound ball<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/4966887068336427465-8640758265888447016?l=precipiceathletics.blogspot.com' alt='' /></div>Jerimiahhttp://www.blogger.com/profile/15356347785653749733noreply@blogger.com0tag:blogger.com,1999:blog-4966887068336427465.post-82175384160191179872010-09-14T05:08:00.002-05:002010-09-14T05:20:47.134-05:00WARM-UP<br />Passthroughs x10<br />Rotator Cuff Warm-up<br />IR Stretch x5<br />Overhead Stretch x5<br />Crab Walk<br />Spiderman Crawl<br />Bear Crawl<br />Inch Worm<br />Arm Circles x10<br /><br />2 Rounds<br />Hang Power Snatch x10<br />Superman hold 15 secs.<br />0:20 handstand hold<br />Burpees x10<br /><br />WOD<br />Complete five rounds of:<br />On the rings, lower from an inverted hang, slowly, with straight body and arms, 7 reps<br />15 Ring Push-ups<br />Move SLOWLY and methodically attempting perfect execution. Ideally this is done with two pairs of rings - one pair hung app. 8' off the ground and the second 4" off the ground.<br /><br />MOBILITY<br />PVC ER Lat Stretch<br />DB IR Stretch<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/4966887068336427465-8217538416019117987?l=precipiceathletics.blogspot.com' alt='' /></div>Jerimiahhttp://www.blogger.com/profile/15356347785653749733noreply@blogger.com0tag:blogger.com,1999:blog-4966887068336427465.post-17539533035336545402010-09-12T21:12:00.003-05:002010-09-12T21:35:09.081-05:00For the near future I will be using main site programming for my wod. Rest days will be substituted with wods that appeared the previous weekend.<br /><br />WARM-UP<br />Passthroughs x10<br />Rotator Cuff Warm-up<br />Foam Roll<br />IR Stretch x5<br />Overhead Stretch x5<br />Side lunge Stretch x5<br />Ring Dips x10<br /><br />2 Rounds<br />push-ups x15<br />MedBall sit-up x10<br />OHS x10<br />100 jumps/30 DU<br /><br />WOD<br />15-12-and 9 reps, for time of:<br />135 pound barbell Thrusters<br />45 pound weighted Pull-ups<br /><br />MOBILITY<br />Foam Roll<br />Perfect stretch(with foot elevated) x2<br />Overhead stretch x5<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/4966887068336427465-1753953303533654540?l=precipiceathletics.blogspot.com' alt='' /></div>Jerimiahhttp://www.blogger.com/profile/15356347785653749733noreply@blogger.com0tag:blogger.com,1999:blog-4966887068336427465.post-59238306247854205582010-09-09T18:06:00.000-05:002010-09-09T18:06:00.625-05:00WARM-UP<br />Passthroughs x10<br />Rotator Cuff Warm-up<br />IR Stretch x5<br />Overhead Stretch x5<br />Arm Circles x10<br />Shoot through x10<br />Ring Dips x10<br /><br />2 Rounds<br />Kip Pulls x3<br />Dead hang Pull-ups x5<br />Tuck L-hang x10sec<br />Row 15 Strokes for Distance<br /><br />WOD<br />Bench Press 5-5-5-5-5<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/4966887068336427465-5923830624785420558?l=precipiceathletics.blogspot.com' alt='' /></div>Jerimiahhttp://www.blogger.com/profile/15356347785653749733noreply@blogger.com0tag:blogger.com,1999:blog-4966887068336427465.post-81536782082333937792010-09-08T18:03:00.000-05:002010-09-08T18:03:00.575-05:00WARM-UP<br />Passthroughs x10<br />Rotator Cuff Warm-up<br />IR Stretch x5<br />Overhead Stretch x5<br />Perfect Stretch x5<br />Ring Dips x10<br /><br />2 Rounds<br />TGU x5 Each arm<br />KTE/TTB x5<br />OHS x10<br />Rope climb<br /><br />WOD<br />For time:<br /><br />Run 800 meters<br />100 Sit-ups<br />100 Back extensions<br />Run 800 meters<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/4966887068336427465-8153678208233393779?l=precipiceathletics.blogspot.com' alt='' /></div>Jerimiahhttp://www.blogger.com/profile/15356347785653749733noreply@blogger.com0tag:blogger.com,1999:blog-4966887068336427465.post-82358593518316697882010-09-07T18:00:00.000-05:002010-09-07T18:00:03.497-05:00WARM-UP<br />Passthroughs x10<br />Rotator Cuff Warm-up<br />IR Stretch x5<br />Overhead Stretch x5<br />Perfect Stretch x5<br />Leg Swings x10<br />Arm Circles x10<br />Ring Dips x10<br /><br />2 Rounds<br />KB swings (Russian) x15 <br />box jumps (20″) x10<br />squats x15<br /><br />WOD<br />As many rounds as possible in 7 minutes of:<br />7 deadlifts (315/205 lb.)<br />Sprint 50M<br />14 pistols<br />21 double-unders<br />Sprint 50M<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/4966887068336427465-8235859351831669788?l=precipiceathletics.blogspot.com' alt='' /></div>Jerimiahhttp://www.blogger.com/profile/15356347785653749733noreply@blogger.com1tag:blogger.com,1999:blog-4966887068336427465.post-4630053064143402212010-09-06T12:55:00.001-05:002010-09-06T13:00:06.482-05:00WARM-UP<br />Passthroughs x10<br />Rotator Cuff Warm-up<br />Crab Walk<br />Spiderman Crawl<br />Bear Crawl<br />Inch Worm<br />Leg Swings x10<br />KB GobletSquat/GoodMorning/Halo x5<br />Perfect Stretch x5<br />Ring Dips x10<br /><br />2 Rounds<br />Pistols x5 each side<br />Row 250M<br />0:20 handstand hold<br /><br />STRENGTH<br />Back Squat 3-3-3<br /><br />WOD<br />3 rounds for time of:<br /><br />Run 400 meters<br />50 Push-ups<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/4966887068336427465-463005306414340221?l=precipiceathletics.blogspot.com' alt='' /></div>Jerimiahhttp://www.blogger.com/profile/15356347785653749733noreply@blogger.com0tag:blogger.com,1999:blog-4966887068336427465.post-75154222252652330482010-09-02T17:59:00.000-05:002010-09-02T17:59:00.265-05:00WARM-UP<br />Passthroughs x10<br />Rotator Cuff Warm-up<br />IR Stretch x5<br />Overhead Stretch x5<br />Perfect Stretch x5<br />Ring Dips x10<br /><br />2 Rounds<br />100 jumps/30 DU<br />Superman hold 15 secs.<br />KB swings (Russian) x15 <br />0:20 handstand hold<br /><br />STRENGTH<br />Ring Push-ups max reps x3<br /><br />WOD<br />Front Squat 5-5-5-5-5<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/4966887068336427465-7515422225265233048?l=precipiceathletics.blogspot.com' alt='' /></div>Jerimiahhttp://www.blogger.com/profile/15356347785653749733noreply@blogger.com0tag:blogger.com,1999:blog-4966887068336427465.post-64837063529922407412010-09-01T17:56:00.000-05:002010-09-01T17:56:00.366-05:00WARM-UP<br />Passthroughs x10<br />Rotator Cuff Warm-up<br />IR Stretch x5<br />Overhead Stretch x5<br />Perfect Stretch x5<br />Ring Dips x10<br /><br />2 Rounds<br />Ring Push-ups x5<br />OHS x10<br />Tuck L-hang x10sec<br /><br />WOD<br />Five rounds for time of:<br />20 Burpees<br />10 Handstand push-ups<br />Run 400 meters<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/4966887068336427465-6483706352992240741?l=precipiceathletics.blogspot.com' alt='' /></div>Jerimiahhttp://www.blogger.com/profile/15356347785653749733noreply@blogger.com0tag:blogger.com,1999:blog-4966887068336427465.post-52002694644905856672010-08-31T17:54:00.001-05:002010-09-02T19:33:18.536-05:00WARM-UP<br />Passthroughs x10<br />Crab Walk<br />Spiderman Crawl<br />Bear Crawl<br />Inch Worm<br />Leg Swings x10<br />Arm Circles x10<br />Perfect Stretch x5<br />Ring Dips x10<br /><br />2 Rounds<br />Medball<br />Overhead toss x10<br />Rotation toss Left/Right x10 Each<br />2-arm thrust x10<br />Sit-up x10<br /><br />WOD<br />Deadlift 3-2-2-2-1-1-1-1-1 reps<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/4966887068336427465-5200269464490585667?l=precipiceathletics.blogspot.com' alt='' /></div>Jerimiahhttp://www.blogger.com/profile/15356347785653749733noreply@blogger.com0tag:blogger.com,1999:blog-4966887068336427465.post-52885326019394294012010-08-30T17:55:00.000-05:002010-08-30T17:55:00.114-05:00WARM-UP<br />Passthroughs x10<br />Rotator Cuff Warm-up<br />IR Stretch x5<br />Overhead Stretch x5<br />Perfect Stretch x5<br />Ring Dips x10<br /><br />2 Rounds<br />KB/DB Bear<br />Deadlift x10<br />Clean x10<br />Front Squat x10<br />Push Press x10<br /><br />WOD<br />Three rounds for time of:<br />Row 1000 meters/Run 800 M<br />20 Pull-ups<br />30 Box jumps, 20 inch box<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/4966887068336427465-5288532601939429401?l=precipiceathletics.blogspot.com' alt='' /></div>Jerimiahhttp://www.blogger.com/profile/15356347785653749733noreply@blogger.com1tag:blogger.com,1999:blog-4966887068336427465.post-74815122822313497312010-08-29T20:41:00.000-05:002010-08-29T20:48:51.598-05:00WARM-UP<br />Passthroughs x10<br />Rotator Cuff Warm-up<br />IR Stretch x5<br />Overhead Stretch x5<br />Perfect Stretch x5<br />Ring Dips x10<br /><br />2 Rounds<br />push-ups x15<br />Ladder Drill Both in/Both out<br />KTE/TTB x5<br /><br />STRENGTH<br />Tabata Squats<br /><br />WOD<br />Push-Press 5-5-5-5-5<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/4966887068336427465-7481512282231349731?l=precipiceathletics.blogspot.com' alt='' /></div>Jerimiahhttp://www.blogger.com/profile/15356347785653749733noreply@blogger.com0tag:blogger.com,1999:blog-4966887068336427465.post-46677702731839257392010-08-26T17:17:00.000-05:002010-08-26T17:17:00.952-05:00WARM-UP<br />Passthroughs x10<br />Rotator Cuff Warm-up<br />IR Stretch x5<br />Overhead Stretch x5<br />Perfect Stretch x5<br />Ring Dips x10<br /><br />2 Rounds<br />Deadlifts x10<br />Thruster x10<br />100 jumps/30 DU<br />Ring Push-ups x5<br /><br />WOD<br />For time:<br />95 pound Squat clean, 21 -15-9<br />Back extensions 42-30-18<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/4966887068336427465-4667770273183925739?l=precipiceathletics.blogspot.com' alt='' /></div>Jerimiahhttp://www.blogger.com/profile/15356347785653749733noreply@blogger.com0tag:blogger.com,1999:blog-4966887068336427465.post-61182000359163616282010-08-25T17:08:00.000-05:002010-08-25T17:08:00.223-05:00WARM-UP<br />Passthroughs x10<br />Rotator Cuff Warm-up<br />Bear Crawl<br />Inch Worm<br />Overhead Stretch x5<br />Perfect Stretch x5<br />Ring Dips x10<br /><br />2 Rounds<br />KB swings (Russian) x15 <br />box jumps (20″) x10<br />0:20 handstand hold<br />Pistols x5 each side<br /><br />STRENGTH<br />Row 500 For time<br /><br />WOD<br />Shoulder Press 3-3-3-3-3<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/4966887068336427465-6118200035916361628?l=precipiceathletics.blogspot.com' alt='' /></div>Jerimiahhttp://www.blogger.com/profile/15356347785653749733noreply@blogger.com0tag:blogger.com,1999:blog-4966887068336427465.post-43467006291119539202010-08-24T22:04:00.000-05:002010-08-24T22:08:34.464-05:00WARM-UP<br />Passthroughs x10<br />Rotator Cuff Warm-up<br />Leg Swings x10<br />Arm Circles x10<br />Overhead Stretch x5<br />Perfect Stretch x5<br />Ring Dips x10<br /><br />2 Rounds<br />OHS x10<br />Burpees x10<br />KTE/TTB x5<br /><br />WOD<br />For time: <br />50 Wall-ball shots<br />50 L Pull-ups<br />35 Wall-ball shots<br />35 L Pull-ups<br />20 Wall-ball shots<br />20 L Pull-ups<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/4966887068336427465-4346700629111953920?l=precipiceathletics.blogspot.com' alt='' /></div>Jerimiahhttp://www.blogger.com/profile/15356347785653749733noreply@blogger.com0tag:blogger.com,1999:blog-4966887068336427465.post-29625181631768318502010-08-23T17:07:00.001-05:002010-08-23T17:07:00.082-05:00WARM-UP<br />Passthroughs x10<br />Rotator Cuff Warm-up<br />IR Stretch x5<br />Overhead Stretch x5<br />Perfect Stretch x5<br />Ring Dips x10<br /><br />2 Rounds<br />squats x15<br />Hang Power Snatch x10<br />TGU x5 Each arm<br /><br />WOD<br />For time: <br />50 Good Morning<br />50 Sit-ups<br />40 Good Morning<br />40 Sit-ups<br />30 Good Morning<br />30 Sit-ups<br />20 Good Morning<br />20 Sit-ups<br />10Good Morning<br />10 Sit-ups<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/4966887068336427465-2962518163176831850?l=precipiceathletics.blogspot.com' alt='' /></div>Jerimiahhttp://www.blogger.com/profile/15356347785653749733noreply@blogger.com1tag:blogger.com,1999:blog-4966887068336427465.post-88934746030666093442010-08-22T21:03:00.000-05:002010-08-22T21:07:09.161-05:00WARM-UP<br />Passthroughs x10<br />Rotator Cuff Warm-up<br />Perfect Stretch x5<br />IR Stretch x5<br />Crab Walk<br />Spiderman Crawl<br />Leg Swings x10<br /><br />2 Rounds<br />100 jumps/30 DU<br />box jumps (20″) x10<br />KB swings (Russian) x15 <br />push-ups x15<br /><br />STRENGTH<br />Ring Dips Max Reps x3<br /><br />WOD<br />Back Squat 5-5-5-5-5<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/4966887068336427465-8893474603066609344?l=precipiceathletics.blogspot.com' alt='' /></div>Jerimiahhttp://www.blogger.com/profile/15356347785653749733noreply@blogger.com1tag:blogger.com,1999:blog-4966887068336427465.post-88413179384567949352010-08-19T17:23:00.000-05:002010-08-19T17:23:00.059-05:00WARM-UP<br />Passthroughs x10<br />Rotator Cuff Warm-up<br />IR Stretch x5<br />Overhead Stretch x5<br />Perfect Stretch x5<br />DU x10<br /><br />2 Rounds<br />0:20 handstand hold<br />Burpees x10<br />Deadlifts x5<br />Thruster x10<br />Sit-ups x15<br /><br />WOD<br />Complete as many rounds as you can in twenty minutes of: <br />75 pound Sumo deadlift high-pull, 21 reps<br />12 L-pull-ups<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/4966887068336427465-8841317938456794935?l=precipiceathletics.blogspot.com' alt='' /></div>Jerimiahhttp://www.blogger.com/profile/15356347785653749733noreply@blogger.com0tag:blogger.com,1999:blog-4966887068336427465.post-75799018115336190152010-08-18T17:16:00.000-05:002010-08-18T17:16:00.143-05:00<div>WARM-UP</div><div>Passthroughs x10</div><div>Rotator Cuff Warm-up</div><div>Overhead Stretch x5</div><div>Perfect Stretch x5</div><div>Leg Swings x10</div><div>DU x10</div><div><br /></div><div>2 Rounds</div><div>TGU x5 Each arm</div><div>KTE x5</div><div>Rope climb</div><div>box jumps (20″) x10</div><div><br /></div><div>STRENGTH</div><div>Tabata Push-ups</div><div><br /></div><div>WOD</div><div>Deadlift 5-5-5-5-5</div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/4966887068336427465-7579901811533619015?l=precipiceathletics.blogspot.com' alt='' /></div>Jerimiahhttp://www.blogger.com/profile/15356347785653749733noreply@blogger.com0tag:blogger.com,1999:blog-4966887068336427465.post-26824619017164963352010-08-17T17:14:00.000-05:002010-08-17T17:14:00.313-05:00<div>WARM-UP</div><div>Passthroughs x10</div><div>Rotator Cuff Warm-up</div><div>IR Stretch x5</div><div>Overhead Stretch x5</div><div>Perfect Stretch x5</div><div>DU x10</div><div><br /></div><div>2 Rounds</div><div>KB GobletSquat/GoodMorning/Halo x5</div><div>Shoot through x10</div><div>MedBall sit-up x10</div><div>Kip Pulls x3</div><div>Dead hang Pull-ups x5</div><div><br /></div><div>WOD</div><div>"Elizabeth"</div><div><br /></div><div>21-15-9 reps of:</div><div>Clean 135 pounds</div><div>Ring dips</div><div><br /></div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/4966887068336427465-2682461901716496335?l=precipiceathletics.blogspot.com' alt='' /></div>Jerimiahhttp://www.blogger.com/profile/15356347785653749733noreply@blogger.com0tag:blogger.com,1999:blog-4966887068336427465.post-29572202616856466852010-08-16T17:23:00.000-05:002010-08-16T17:23:00.068-05:00<meta equiv="content-type" content="text/html; charset=utf-8"><span class="Apple-style-span" style="font-size: small; color: rgb(51, 51, 51); line-height: 20px; "><div style="margin-top: 0px; margin-right: 0px; margin-bottom: 0.75em; margin-left: 0px; line-height: 1.6em; ">WARM-UP</div><div style="margin-top: 0px; margin-right: 0px; margin-bottom: 0.75em; margin-left: 0px; line-height: 1.6em; ">Passthroughs x10</div><div style="margin-top: 0px; margin-right: 0px; margin-bottom: 0.75em; margin-left: 0px; line-height: 1.6em; ">Rotator Cuff Warm-up</div><div style="margin-top: 0px; margin-right: 0px; margin-bottom: 0.75em; margin-left: 0px; line-height: 1.6em; ">Overhead Stretch x5</div><div style="margin-top: 0px; margin-right: 0px; margin-bottom: 0.75em; margin-left: 0px; line-height: 1.6em; ">Perfect Stretch x5</div><div style="margin-top: 0px; margin-right: 0px; margin-bottom: 0.75em; margin-left: 0px; line-height: 1.6em; ">IR Stretch x5</div><div style="margin-top: 0px; margin-right: 0px; margin-bottom: 0.75em; margin-left: 0px; line-height: 1.6em; ">Leg Swings x10</div><div style="margin-top: 0px; margin-right: 0px; margin-bottom: 0.75em; margin-left: 0px; line-height: 1.6em; ">Arm Circles x10</div><div style="margin-top: 0px; margin-right: 0px; margin-bottom: 0.75em; margin-left: 0px; line-height: 1.6em; "> <br /></div><div style="margin-top: 0px; margin-right: 0px; margin-bottom: 0.75em; margin-left: 0px; line-height: 1.6em; ">2 Rounds</div><div style="margin-top: 0px; margin-right: 0px; margin-bottom: 0.75em; margin-left: 0px; line-height: 1.6em; ">100 jumps/30 DU</div><div style="margin-top: 0px; margin-right: 0px; margin-bottom: 0.75em; margin-left: 0px; line-height: 1.6em; ">Row 15 Strokes for Distance</div><div style="margin-top: 0px; margin-right: 0px; margin-bottom: 0.75em; margin-left: 0px; line-height: 1.6em; ">KB swings (Russian) x15</div><div style="margin-top: 0px; margin-right: 0px; margin-bottom: 0.75em; margin-left: 0px; line-height: 1.6em; ">Superman hold :20</div><div style="margin-top: 0px; margin-right: 0px; margin-bottom: 0.75em; margin-left: 0px; line-height: 1.6em; "> <br /></div><div style="margin-top: 0px; margin-right: 0px; margin-bottom: 0.75em; margin-left: 0px; line-height: 1.6em; ">STRENGTH</div><div style="margin-top: 0px; margin-right: 0px; margin-bottom: 0.75em; margin-left: 0px; line-height: 1.6em; ">Tabata Sit-ups</div><div style="margin-top: 0px; margin-right: 0px; margin-bottom: 0.75em; margin-left: 0px; line-height: 1.6em; "> <br /></div><div style="margin-top: 0px; margin-right: 0px; margin-bottom: 0.75em; margin-left: 0px; line-height: 1.6em; ">WOD</div><div style="margin-top: 0px; margin-right: 0px; margin-bottom: 0.75em; margin-left: 0px; line-height: 1.6em; ">Overhead squat 3-3-3-3-3 reps</div></span><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/4966887068336427465-2957220261685646685?l=precipiceathletics.blogspot.com' alt='' /></div>Jerimiahhttp://www.blogger.com/profile/15356347785653749733noreply@blogger.com0tag:blogger.com,1999:blog-4966887068336427465.post-11008055732774826922010-08-15T17:13:00.000-05:002010-08-15T17:13:00.335-05:00<div>WARM-UP</div><div>Passthroughs x10</div><div>Rotator Cuff Warm-up</div><div>Crab Walk</div><div>Spiderman Crawl</div><div>Bear Crawl</div><div>Inch Worm</div><div>DU x10</div><div><br /></div><div>2 Rounds</div><div>Run 200M</div><div>KTE x5</div><div>0:20 handstand hold</div><div>Pistols x5 each side</div><div><br /></div><div>WOD</div><div>3 rounds for time of: </div><div>Row 500 meters/Run 400 meters</div><div>45 pound Thrusters, 20 reps</div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/4966887068336427465-1100805573277482692?l=precipiceathletics.blogspot.com' alt='' /></div>Jerimiahhttp://www.blogger.com/profile/15356347785653749733noreply@blogger.com0tag:blogger.com,1999:blog-4966887068336427465.post-19535260199490157842010-08-12T16:45:00.001-05:002010-08-12T16:45:00.484-05:00WARM-UP<br />Passthroughs x10<br />Rotator Cuff Warm-up<br />IR Stretch x5<br />Overhead Stretch x5<br />Perfect Stretch x5<br />DU x10<br /><br />2 Rounds<br />Medball<br />Overhead toss x10<br />Rotation toss Left/Right x10 Each<br />2-arm thrust x10<br />Sit-up x10<br /><br />STRENGTH<br />Weighted Pull-ups 1-1-1/ Max Reps x3 with smallest possible assistance<br /><br />WOD<br />For time:<br />95 #OHS 15-12-9<br />Lunge 30-24-18<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/4966887068336427465-1953526019949015784?l=precipiceathletics.blogspot.com' alt='' /></div>Jerimiahhttp://www.blogger.com/profile/15356347785653749733noreply@blogger.com0tag:blogger.com,1999:blog-4966887068336427465.post-64815450894578804432010-08-11T16:43:00.000-05:002010-08-11T16:43:00.514-05:00WARM-UP<br />Passthroughs x10<br />Rotator Cuff Warm-up<br />IR Stretch x5<br />Overhead Stretch x5<br />Perfect Stretch x5<br />DU x10<br /><br />2 Rounds<br />KB/DB Bear<br />Deadlift x10<br />Clean x10<br />Front Squat x10<br />Push Press x10<br /><br />WOD<br />3 rounds for time of:<br />60 seconds L-sit<br />45 pound barbell Good mornings, 30 reps<br />60 Abmat sit-ups <br />25 pound plate Back Extensions, 30 reps<br />For the L-sit, accumulate 60sec. For the Good mornings and Back extensions, minimize rest over speeding the movement. For the Abmat sit-ups (substitute a rolled-up towel if needed), feet unanchored with soles together.<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/4966887068336427465-6481545089457880443?l=precipiceathletics.blogspot.com' alt='' /></div>Jerimiahhttp://www.blogger.com/profile/15356347785653749733noreply@blogger.com0tag:blogger.com,1999:blog-4966887068336427465.post-59249256780950294372010-08-10T16:41:00.000-05:002010-08-10T16:41:00.570-05:00WARM-UP<br />Passthroughs x10<br />Rotator Cuff Warm-up<br />IR Stretch x5<br />Overhead Stretch x5<br />Perfect Stretch x5<br />DU x10<br /><br />2 Rounds<br />0:20 handstand hold<br />Burpees x10<br />Deadlifts x5<br />Thruster x10<br />Sit-ups x15<br /><br />WOD<br />Five rounds for time of: <br />75 pound Sumo deadlift high pull, 21 reps<br />12 Handstand push-ups<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/4966887068336427465-5924925678095029437?l=precipiceathletics.blogspot.com' alt='' /></div>Jerimiahhttp://www.blogger.com/profile/15356347785653749733noreply@blogger.com0tag:blogger.com,1999:blog-4966887068336427465.post-90665533232424748302010-08-09T16:40:00.000-05:002010-08-09T16:40:00.162-05:00WARM-UP<br />Passthroughs x10<br />Rotator Cuff Warm-up<br />IR Stretch x5<br />Overhead Stretch x5<br />DU x10<br /><br />2 Rounds<br />Dips x10<br />TGU x5 Each arm<br />Pistols x5 each side<br />Superman hold 15 secs.<br /><br />STRENGTH<br />Bench Press 3-3-3<br /><br />WOD<br />21-18-15-12-9-6-3 reps, for time of:<br />Push-ups<br />Pull-ups<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/4966887068336427465-9066553323242474830?l=precipiceathletics.blogspot.com' alt='' /></div>Jerimiahhttp://www.blogger.com/profile/15356347785653749733noreply@blogger.com0tag:blogger.com,1999:blog-4966887068336427465.post-89613311648527419162010-08-08T16:38:00.000-05:002010-08-08T16:38:00.419-05:00WARM-UP<br />Passthroughs x10<br />Rotator Cuff Warm-up<br />IR Stretch x5<br />Overhead Stretch x5<br />Spiderman Crawl<br />Bear Crawl<br />Leg Swings x10<br />Perfect Stretch x5<br /><br /><br />2 Rounds<br />Shoot through x10<br />Walking on heels<br />Walking on toes<br />High knees (jogging, pick your knee up high with each step)<br />Butt kicks (jogging, kick yourself in the butt with each step)<br />Side shuffle<br />Skip forwards<br />Skip backwards<br />Inchworms with push-up x 5<br /><br />WOD<br />"Kelly"<br /><br />Five rounds for time of:<br />Run 400 meters<br />30 Box jump, 24 inch box<br />30 Wall ball shots, 20 pound ball<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/4966887068336427465-8961331164852741916?l=precipiceathletics.blogspot.com' alt='' /></div>Jerimiahhttp://www.blogger.com/profile/15356347785653749733noreply@blogger.com0tag:blogger.com,1999:blog-4966887068336427465.post-21545197154287037602010-08-05T17:00:00.000-05:002010-08-05T17:00:03.105-05:00WARM-UP<br />Passthroughs x10<br />Rotator Cuff Warm-up<br />IR Stretch x5<br />Overhead Stretch x5<br />Perfect Stretch x5<br /><br />2 Rounds<br />KB/DB Bear<br />Deadlift x10<br />Clean x10<br />Front Squat x10<br />Push Press x10<br /><br />STRENGTH<br />Thrusters 5-5-5<br /><br />WOD<br />For Time:<br />50 Barbell Thrusters (20kg barbell)<br />40 Jumprope Double Unders<br />30 DB Swings (55lbs/35lbs)<br />20 Barbell Reverse Alt Lunge (10/side) Hold barbell overhead in snatch grip<br />10 Burpees<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/4966887068336427465-2154519715428703760?l=precipiceathletics.blogspot.com' alt='' /></div>Jerimiahhttp://www.blogger.com/profile/15356347785653749733noreply@blogger.com0tag:blogger.com,1999:blog-4966887068336427465.post-27484547398162900912010-08-04T17:00:00.002-05:002010-08-04T17:00:00.944-05:00WARM-UP<br />Passthroughs x10<br />Rotator Cuff Warm-up<br />IR Stretch x5<br />Overhead Stretch x5<br />Perfect Stretch x5<br />DU x10<br /><br />2 Rounds<br />KTE x5<br />0:20 handstand hold<br />Burpees x10<br />Pistols x5 each side<br /><br />WOD<br />Three rounds for time of: <br />Run 400 meters<br />65 pound SL Deadlift, 30 reps<br />30 Pull-ups<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/4966887068336427465-2748454739816290091?l=precipiceathletics.blogspot.com' alt='' /></div>Jerimiahhttp://www.blogger.com/profile/15356347785653749733noreply@blogger.com0tag:blogger.com,1999:blog-4966887068336427465.post-5536187494415891682010-08-03T17:00:00.001-05:002010-08-03T17:00:03.706-05:00WARM-UP<br />Passthroughs x10<br />Rotator Cuff Warm-up<br />IR Stretch x5<br />Overhead Stretch x5<br />Leg Swings x10<br />Arm Circles x10<br />KB GobletSquat/GoodMorning/Halo x5<br />Perfect Stretch x5<br />DU x10<br /><br />2 Rounds<br />Row 15 Strokes for Distance<br />Squats x15<br />Ring Push-ups x10<br />box jumps (20″) x10<br /><br />WOD<br />Front Squat 3-2-2-2-1-1-1-1-1<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/4966887068336427465-553618749441589168?l=precipiceathletics.blogspot.com' alt='' /></div>Jerimiahhttp://www.blogger.com/profile/15356347785653749733noreply@blogger.com0tag:blogger.com,1999:blog-4966887068336427465.post-16768821112183965792010-08-02T17:00:00.001-05:002010-08-02T17:00:03.053-05:00WARM-UP<br />Passthroughs x10<br />Rotator Cuff Warm-up<br />IR Stretch x5<br />Overhead Stretch x5<br />Perfect Stretch x5<br /><br />2 Rounds<br />Tuck L-hang x10sec<br />100 jumps/30 DU<br />KB swings (Russian) x15<br />Pistols x5 each side<br /><br />STRENGTH<br />Clean and Jerk 1-1-1-1-1 reps<br /><br />WOD<br />AMRAP 7 Min<br />95 pound Squat clean and Jerk, 10 reps<br />10 KTE<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/4966887068336427465-1676882111218396579?l=precipiceathletics.blogspot.com' alt='' /></div>Jerimiahhttp://www.blogger.com/profile/15356347785653749733noreply@blogger.com0tag:blogger.com,1999:blog-4966887068336427465.post-70005195291543728032010-07-31T08:40:00.000-05:002010-07-31T08:43:27.584-05:00WARM-UP<br />Passthroughs x10<br />Rotator Cuff Warm-up<br />IR Stretch x5<br />Overhead Stretch x5<br />Perfect Stretch x5<br />DU x10<br /><br />2 Rounds<br />Medball<br />Overhead toss x10<br />Rotation toss Left/Right x10 Each<br />2-arm thrust x10<br />Sit-up x10<br /><br />WOD<br />21, 15, 9<br />Push Press 95 lbs<br />Ring Dips<br />Burpee<br />Deadlift 185<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/4966887068336427465-7000519529154372803?l=precipiceathletics.blogspot.com' alt='' /></div>Jerimiahhttp://www.blogger.com/profile/15356347785653749733noreply@blogger.com0tag:blogger.com,1999:blog-4966887068336427465.post-42115169945090991632010-07-29T17:00:00.000-05:002010-07-29T17:00:00.893-05:00WARM-UP<br />Passthroughs x10<br />Rotator Cuff Warm-up<br />IR Stretch x5<br />Overhead Stretch x5<br />Perfect Stretch x5<br />DU x10<br /><br />2 Rounds<br />KB GobletSquat/GoodMorning/Halo x5<br />Shoot through x10<br />MedBall sit-up x10<br />Kip Pulls x3<br />Dead hang Pull-ups x5<br /><br />STRENGTH<br />Squat Clean 3x3 @ 85% 1 RM<br /><br />WOD<br />"Elizabeth"<br />21-15-9 reps of:<br />Clean 135 pounds<br />Ring dips<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/4966887068336427465-4211516994509099163?l=precipiceathletics.blogspot.com' alt='' /></div>Jerimiahhttp://www.blogger.com/profile/15356347785653749733noreply@blogger.com0tag:blogger.com,1999:blog-4966887068336427465.post-81324548523331369622010-07-28T17:00:00.000-05:002010-07-28T17:00:03.708-05:00WARM-UP<br />Passthroughs x10<br />Rotator Cuff Warm-up<br />IR Stretch x5<br />Perfect Stretch x5<br />Spiderman Crawl<br />Bear Crawl<br />Leg Swings x10<br />Arm Circles x10<br />DU x10<br /><br />2 Rounds<br />KTE x5<br />Rope climb<br />Burpees x10<br />Pistols x5 each side<br /><br />WOD<br />Crossfit Total<br /><br />Back Squat 1-1-1<br />Press 1-1-1<br />Deadlift 1-1-1<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/4966887068336427465-8132454852333136962?l=precipiceathletics.blogspot.com' alt='' /></div>Jerimiahhttp://www.blogger.com/profile/15356347785653749733noreply@blogger.com0tag:blogger.com,1999:blog-4966887068336427465.post-89813231824691962182010-07-27T17:00:00.000-05:002010-07-27T17:00:03.967-05:00WARM-UP<br />Passthroughs x10<br />Rotator Cuff Warm-up<br />IR Stretch x5<br />Perfect Stretch x5<br />DU x10<br /><br />2 Rounds<br />KB swings (Russian) x15<br />TGU x5 Each arm<br />Superman hold 15 secs.<br />OHS x10<br /><br />WOD<br />Five rounds for time of:<br />20 Push-ups<br />40 Sit-ups<br />60 Squats<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/4966887068336427465-8981323182469196218?l=precipiceathletics.blogspot.com' alt='' /></div>Jerimiahhttp://www.blogger.com/profile/15356347785653749733noreply@blogger.com0tag:blogger.com,1999:blog-4966887068336427465.post-13452231534114205552010-07-26T20:19:00.000-05:002010-07-26T20:20:56.776-05:00WARM-UP<br />Passthroughs x10<br />Rotator Cuff Warm-up<br />IR Stretch x5<br />Overhead Stretch x5<br />Perfect Stretch x5<br />DU x10<br /><br />2 Rounds<br />Row 15 Strokes for Distance<br />0:20 handstand hold<br />Snatch Grip Deadlifts x15<br />Pistols x5 each side<br /><br />STRENGTH<br />Snatch 3-2-2-1-1-1<br /><br />WOD<br />Complete as many rounds as possible in 10 minutes:<br />5 Squat Snatch 95/65<br />5 Push Ups<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/4966887068336427465-1345223153411420555?l=precipiceathletics.blogspot.com' alt='' /></div>Jerimiahhttp://www.blogger.com/profile/15356347785653749733noreply@blogger.com0tag:blogger.com,1999:blog-4966887068336427465.post-42748352553361612462010-07-26T05:10:00.000-05:002010-07-26T05:11:13.212-05:00WARM-UP<br />Passthroughs x10<br />Rotator Cuff Warm-up<br />IR Stretch x5<br />Overhead Stretch x5<br />Perfect Stretch x5<br />DU x10<br /><br />2 Rounds<br />KB swings (Russian) x15 <br />box jumps (20″) x10<br />squats x15<br />push-ups x10<br /><br />WOD<br />125 Pull-ups / 125 Wall Balls<br />* Only one athlete allowed working at any time<br />* There is no minimum number of repetitions for each team member to perform"<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/4966887068336427465-4274835255336161246?l=precipiceathletics.blogspot.com' alt='' /></div>Jerimiahhttp://www.blogger.com/profile/15356347785653749733noreply@blogger.com0tag:blogger.com,1999:blog-4966887068336427465.post-34344327146858392122010-07-22T17:00:00.000-05:002010-07-22T17:00:03.449-05:00WARM-UP<br />Passthroughs x10<br />Rotator Cuff Warm-up<br />IR Stretch x5<br />Overhead Stretch x5<br />Perfect Stretch x5<br />DU x10<br /><br />2 Rounds<br />KB/DB Bear<br />Deadlift x10<br />Clean x10<br />Front Squat x10<br />Push Press x10<br /><br />STRENGTH<br />Thruster 3-2-2-1-1-1 reps<br /><br />WOD<br />"With a continuously running clock do 1 pull-up the 1st min, 2 push-ups the 2nd min, 3 pull-ups the 3rd min... continuing as long as you are able.<br />"<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/4966887068336427465-3434432714685839212?l=precipiceathletics.blogspot.com' alt='' /></div>Jerimiahhttp://www.blogger.com/profile/15356347785653749733noreply@blogger.com0tag:blogger.com,1999:blog-4966887068336427465.post-65711136122444265562010-07-21T17:00:00.001-05:002010-07-21T17:00:02.992-05:00WARM-UP<br />Passthroughs x10<br />Rotator Cuff Warm-up<br />IR Stretch x5<br />Overhead Stretch x5<br />Perfect Stretch x5<br />Leg Swings x10<br />Arm Circles x10<br />KB GobletSquat/GoodMorning/Halo x5<br /><br />2 Rounds<br />KTE x5<br />Rope climb<br />0:20 handstand hold<br />Burpees x10<br /><br />WOD<br />Power Clean 1-1-1-1-1-1-1<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/4966887068336427465-6571113612244426556?l=precipiceathletics.blogspot.com' alt='' /></div>Jerimiahhttp://www.blogger.com/profile/15356347785653749733noreply@blogger.com0tag:blogger.com,1999:blog-4966887068336427465.post-53051429695512643172010-07-20T17:00:00.000-05:002010-07-20T17:00:00.636-05:00WARM-UP<br />Passthroughs x10<br />Rotator Cuff Warm-up<br />IR Stretch x5<br />Overhead Stretch x5<br />Perfect Stretch x5<br />DU x10<br /><br />2 Rounds<br />Shoot through X10<br />Walking on heels<br />Walking on toes<br />High knees (jogging, pick your knee up high with each step)<br />Butt kicks (jogging, kick yourself in the butt with each step)<br />Side shuffle<br />Skip forwards<br />Skip backwards<br /><br />STRENGTH<br />Pistol Practice x10 min<br /><br />WOD<br />For time:<br />Run 200 meters<br />Push-ups x50 reps<br />Run 400 meters<br />Push-ups x35 reps<br />Run 800 meters<br />Push-ups x20 reps<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/4966887068336427465-5305142969551264317?l=precipiceathletics.blogspot.com' alt='' /></div>Jerimiahhttp://www.blogger.com/profile/15356347785653749733noreply@blogger.com0tag:blogger.com,1999:blog-4966887068336427465.post-8675673670667350042010-07-19T17:00:00.000-05:002010-07-19T17:00:02.574-05:00WARM-UP<br />Passthroughs x10<br />Rotator Cuff Warm-up<br />IR Stretch x5<br />Overhead Stretch x5<br />Perfect Stretch x5<br />DU x10<br /><br />2 Rounds<br />Kb Swings x15<br />Ring Push-ups x5<br />Sit-up x15<br /><br />WOD<br />AMRAP 20 min<br />Walking lunge, carrying 25 pound dumbbells, 10 steps<br />Pull-ups 10 reps<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/4966887068336427465-867567367066735004?l=precipiceathletics.blogspot.com' alt='' /></div>Jerimiahhttp://www.blogger.com/profile/15356347785653749733noreply@blogger.com0tag:blogger.com,1999:blog-4966887068336427465.post-12948299859837051462010-07-18T20:17:00.000-05:002010-07-18T20:18:30.641-05:00WARM-UP<br />Passthroughs x10<br />Rotator Cuff Warm-up<br />IR Stretch x5<br />Overhead Stretch x5<br />Perfect Stretch x5<br />DU x10<br /><br />2 Rounds<br />KTE x5<br />Rope climb<br />0:20 handstand hold<br />Burpees x10<br /><br />STRENGTH<br />Power Clean 3x3 90% 1RM<br /><br />WOD<br />3 rounds for time of: <br />75 pound Snatch, 3 reps<br />75 pound Overhead squat, 15 reps<br />Run 200 meters<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/4966887068336427465-1294829985983705146?l=precipiceathletics.blogspot.com' alt='' /></div>Jerimiahhttp://www.blogger.com/profile/15356347785653749733noreply@blogger.com0tag:blogger.com,1999:blog-4966887068336427465.post-59156208083946730772010-07-15T17:00:00.000-05:002010-07-15T17:00:01.182-05:00WARM-UP<br />Passthroughs x10<br />Rotator Cuff Warm-up<br />IR Stretch x5<br />Overhead Stretch x5<br />Perfect Stretch x5<br /><br />2 Rounds<br />Crab Walk<br />Spiderman Crawl<br />Bear Crawl<br />Inch Worm<br />Leg Swings x10<br />Arm Circles x10<br />KB GobletSquat/GoodMorning/Halo<br /><br />STRENGTH<br />Max Rep Dips x3<br /><br />WOD<br />"Fran"<br /><br />21-15- and 9 reps, for time of:<br />95 pound Thruster<br />Pull-ups<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/4966887068336427465-5915620808394673077?l=precipiceathletics.blogspot.com' alt='' /></div>Jerimiahhttp://www.blogger.com/profile/15356347785653749733noreply@blogger.com0tag:blogger.com,1999:blog-4966887068336427465.post-10501921961745673352010-07-14T17:00:00.000-05:002010-07-14T17:00:02.504-05:00WARM-UP<br />Passthroughs x10<br />Rotator Cuff Warm-up<br />IR Stretch x5<br />Perfect Stretch x5<br /><br />2 Rounds<br />Ring Push-ups x5<br />OHS x10<br />Sit-ups x15<br />100 jumps/30 DU<br /><br />STRENGTH<br />Tabata Box Jumps<br /><br />WOD<br />Power Clean 3-3-3-3-3<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/4966887068336427465-1050192196174567335?l=precipiceathletics.blogspot.com' alt='' /></div>Jerimiahhttp://www.blogger.com/profile/15356347785653749733noreply@blogger.com0tag:blogger.com,1999:blog-4966887068336427465.post-42486541150326455842010-07-13T20:16:00.002-05:002010-07-13T20:16:55.859-05:00WARM-UP<br />Passthroughs x10<br />Rotator Cuff Warm-up<br />IR Stretch x5<br />Overhead Stretch x5<br />Perfect Stretch x5<br />10 DU<br /><br />2 Rounds<br />Medball<br />Overhead toss x10<br />Rotation toss Left/Right x10 Each<br />2-arm thrust x10<br />Sit-up x10<br /><br />WOD<br />10-9-8-7-6-5-4-3-2-1 reps of the triplet:<br /><br />Deadlift: 185/135<br />Press: 95/65<br />Back Squat: 135/95<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/4966887068336427465-4248654115032645584?l=precipiceathletics.blogspot.com' alt='' /></div>Jerimiahhttp://www.blogger.com/profile/15356347785653749733noreply@blogger.com0tag:blogger.com,1999:blog-4966887068336427465.post-54632982734934219672010-07-12T17:00:00.000-05:002010-07-12T17:00:01.923-05:00WARM-UP<br />Passthroughs x10<br />Rotator Cuff Warm-up<br />IR Stretch x5<br />Overhead Stretch x5<br />Perfect Stretch x5<br />10 DU<br /><br />2 Rounds<br />TGU x5 Each arm<br />Hang Power Snatch x10<br />Kb Swings(Russian) x10<br /><br />WOD<br />"Mary"<br />Complete as many rounds in 20 minutes as you can of: <br />5 Handstand Push-ups<br />10 One legged squats, alternating<br />15 Pull-ups<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/4966887068336427465-5463298273493421967?l=precipiceathletics.blogspot.com' alt='' /></div>Jerimiahhttp://www.blogger.com/profile/15356347785653749733noreply@blogger.com0tag:blogger.com,1999:blog-4966887068336427465.post-30996437560751414492010-07-11T21:14:00.000-05:002010-07-11T21:18:47.351-05:00WARM-UP<br />Passthroughs x10<br />Rotator Cuff Warm-up<br />IR Stretch x5<br />Overhead Stretch x5<br />10 DU<br /><br />2 Rounds<br />squats x10<br />push-ups x10<br />Sit-ups x10<br />Chin-ups x10<br /><br />Perfect Stretch x5<br /><br />STRENGTH<br />Front Squat 3-3-3-3-3 reps<br /><br />WOD<br />Complete 3 rounds of:<br />Max Rep Front Squat 155 lbs<br />Bear Crawl 20 yards<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/4966887068336427465-3099643756075141449?l=precipiceathletics.blogspot.com' alt='' /></div>Jerimiahhttp://www.blogger.com/profile/15356347785653749733noreply@blogger.com0tag:blogger.com,1999:blog-4966887068336427465.post-10550244573235800452010-07-08T16:57:00.000-05:002010-07-08T16:57:00.580-05:00WARM-UP<br />Passthroughs x10<br />Rotator Cuff Warm-up<br />Perfect Stretch x5<br />IR Stretch x5<br />Overhead Stretch x5<br />10 DU<br /><br />2 Rounds<br />KTE x5<br />Rope climb<br />Deadlifts x5<br />Thruster x10<br /><br />STRENGTH<br />Tabata Sit-ups<br /><br />WOD<br />Five rounds for time of:<br />25 Wall ball shots, 20 pound ball<br />7 Muscle-ups<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/4966887068336427465-1055024457323580045?l=precipiceathletics.blogspot.com' alt='' /></div>Jerimiahhttp://www.blogger.com/profile/15356347785653749733noreply@blogger.com0tag:blogger.com,1999:blog-4966887068336427465.post-66790607079206299102010-07-07T16:55:00.000-05:002010-07-07T16:55:00.868-05:00WARM-UP<br />Passthroughs x10<br />Rotator Cuff Warm-up<br />Perfect Stretch x5<br />IR Stretch x5<br />10 DU<br /><br />2 Rounds<br />KB/DB Bear<br />Deadlift x10<br />Clean x10<br />Front Squat x10<br />Push Press x10<br /><br />WOD<br />"Lynne"<br />Five rounds for max reps of:<br />Body weight bench press<br />Pull-ups<br />Post reps for both exercises in all rounds<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/4966887068336427465-6679060707920629910?l=precipiceathletics.blogspot.com' alt='' /></div>Jerimiahhttp://www.blogger.com/profile/15356347785653749733noreply@blogger.com0tag:blogger.com,1999:blog-4966887068336427465.post-89811287507438548092010-07-06T16:45:00.001-05:002010-07-06T16:45:00.340-05:00WARM-UP<br />Passthroughs x10<br />Rotator Cuff Warm-up<br />Perfect Stretch x5<br />IR Stretch x5<br />Overhead Stretch x5<br />Perfect Stretch x5<br />10 DU<br /><br />2 Rounds<br />Medball<br />Overhead toss x10<br />Rotation toss Left/Right x10 Each<br />2-arm thrust x10<br />Sit-up x10<br /><br />STRENGTH<br />Max HSPU x3<br /><br />WOD<br />Power Clean 5x5 @85% 1RM<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/4966887068336427465-8981128750743854809?l=precipiceathletics.blogspot.com' alt='' /></div>Jerimiahhttp://www.blogger.com/profile/15356347785653749733noreply@blogger.com0tag:blogger.com,1999:blog-4966887068336427465.post-26592227127486828302010-07-05T16:41:00.000-05:002010-07-05T16:41:00.842-05:00WARM-UP<br />Passthroughs x10<br />Rotator Cuff Warm-up<br />Perfect Stretch x5<br />IR Stretch x5<br />Overhead Stretch x5<br />Perfect Stretch x5<br /><br />2 Rounds<br />Spiderman Crawl<br />Bear Crawl<br />Inch Worm<br />Leg Swings x10<br />Arm Circles x10<br /><br />WOD<br />For time:<br />30 Walking lunge steps <br />30 Pull-ups<br />30 Box jumps, 20 inch box<br />30 Double-unders<br />30 Ring dips<br />30 Kettlebell swings, 2 pood<br />30 Sit-ups<br />30 Back extensions<br />30 Wall ball shots, 20 pound ball<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/4966887068336427465-2659222712748682830?l=precipiceathletics.blogspot.com' alt='' /></div>Jerimiahhttp://www.blogger.com/profile/15356347785653749733noreply@blogger.com0tag:blogger.com,1999:blog-4966887068336427465.post-59510864256505064982010-07-04T15:35:00.003-05:002010-07-04T15:45:07.481-05:00WARM-UP<br />Passthroughs x10<br />Rotator Cuff Warm-up<br />Perfect Stretch x5<br />IR Stretch x5<br />Overhead Stretch x5<br />Perfect Stretch x5<br />10 DU<br /><br />2 Rounds<br />box jumps (20″) x10<br />squats x10<br />push-ups x10<br /><br />STRENGTH<br />Overhead squat 3-3-3-3-3 reps<br /><br />WOD<br />AMRAP in 10 minutes of:<br />3 Snatch Deadlift (M=155lb/W=110lb)<br />6 OH Squat (M=95lb/W=65lb)<br />9 Sit-up<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/4966887068336427465-5951086425650506498?l=precipiceathletics.blogspot.com' alt='' /></div>Jerimiahhttp://www.blogger.com/profile/15356347785653749733noreply@blogger.com0tag:blogger.com,1999:blog-4966887068336427465.post-56702067448676052052010-07-01T16:56:00.000-05:002010-07-01T16:56:00.534-05:00WARM-UP<br />Passthroughs x10<br />Rotator Cuff Warm-up<br />Perfect Stretch x5<br />IR Stretch x5<br />Overhead Stretch x5<br />10 DU<br /><br />2 Rounds<br />Row 15 Strokes for Distance<br />TGU x5 Each arm<br />Hang Power Snatch x10<br /><br />WOD<br />"Cindy"<br />AMRAP 20 min: <br />5 Pull-ups <br />10 Push-ups<br />15 Squats<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/4966887068336427465-5670206744867605205?l=precipiceathletics.blogspot.com' alt='' /></div>Jerimiahhttp://www.blogger.com/profile/15356347785653749733noreply@blogger.com0tag:blogger.com,1999:blog-4966887068336427465.post-30172331561058355362010-06-30T16:53:00.002-05:002010-06-30T16:53:00.347-05:00WARM-UP<br />Passthroughs x10<br />Rotator Cuff Warm-up<br />10 DU<br />IR Stretch x5<br />Perfect Stretch x5<br />Spiderman Crawl<br />Bear Crawl<br />Inch Worm<br />Leg Swings<br /><br />2 Rounds<br />KB GobletSquat/GoodMorning/Halo x5<br />KB swings (Russian) x15 <br /><br />STRENGTH<br />Box Squat 5-5-5-5-5 reps<br /><br />WOD<br />3 rounds for time of:<br />95 pound Back squat, 20 reps<br />HSPU 20 Reps<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/4966887068336427465-3017233156105835536?l=precipiceathletics.blogspot.com' alt='' /></div>Jerimiahhttp://www.blogger.com/profile/15356347785653749733noreply@blogger.com0tag:blogger.com,1999:blog-4966887068336427465.post-44140929656554104562010-06-29T16:52:00.000-05:002010-06-29T16:52:00.870-05:00WARM-UP<br />Passthroughs x10<br />Rotator Cuff Warm-up<br />Perfect Stretch x5<br />Spiderman Crawl<br />Bear Crawl<br />Inch Worm<br />Leg Swings<br /><br />2 Rounds<br />100 jumps/30 DU<br />Kip Pulls x3<br />Dead hang Pull-ups x5<br /><br />WOD<br />"Short Michael"<br />3 rounds for time of:<br />Run 400 meters<br />25 Back Extensions<br />25 Sit-ups<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/4966887068336427465-4414092965655410456?l=precipiceathletics.blogspot.com' alt='' /></div>Jerimiahhttp://www.blogger.com/profile/15356347785653749733noreply@blogger.com1tag:blogger.com,1999:blog-4966887068336427465.post-19170669000007596492010-06-28T16:50:00.001-05:002010-06-28T17:52:51.348-05:00WARM-UP<br />Passthroughs x10<br />Rotator Cuff Warm-up<br />Perfect Stretch x5<br />IR Stretch x5<br />Overhead Stretch x5<br />10 DU<br /><br />2 Rounds<br />Deadlifts x5<br />Thruster x10<br />Sit-ups x15<br /><br />STRENGTH<br />MU Practice<br /><br />WOD<br />Power Clean 5@70%,4@75%,3@80%,2@85%,1@90% 1RM<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/4966887068336427465-1917066900000759649?l=precipiceathletics.blogspot.com' alt='' /></div>Jerimiahhttp://www.blogger.com/profile/15356347785653749733noreply@blogger.com0tag:blogger.com,1999:blog-4966887068336427465.post-35244301901868736032010-06-27T16:49:00.000-05:002010-06-27T16:50:41.234-05:00WARM-UP<br />Passthroughs x10<br />Rotator Cuff Warm-up<br />10 DU<br />IR Stretch x5<br />Perfect Stretch x5<br /><br />2 Rounds<br />squats x15<br />push-ups x15<br />Sit-ups x15<br /><br />WOD<br />AMRAP 20 Min: <br />21 Jumping pull-ups<br />65 pound barbell Thruster, 15 reps<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/4966887068336427465-3524430190186873603?l=precipiceathletics.blogspot.com' alt='' /></div>Jerimiahhttp://www.blogger.com/profile/15356347785653749733noreply@blogger.com0tag:blogger.com,1999:blog-4966887068336427465.post-55205288947697105172010-06-24T16:58:00.000-05:002010-06-24T16:58:00.395-05:00WARM-UP<br />Passthroughs x10<br />Rotator Cuff Warm-up<br />10 DU<br />IR Stretch x5<br />Perfect Stretch x5<br /><br />2 Rounds<br />squats x15<br />push-ups x15<br />Sit-ups x15<br /><br />WOD<br />For time:<br />Run 250m<br />25 Snatches (75/45)<br />25 Kettlebell Swings (55/35)<br />25 Overhead Squats (75/45)<br />25 Box Jumps (20"/16")<br />25 Sumo Deadlift High Pulls (75/45)<br />25 Wallballs (20#@10ft / 14#@8ft)<br />25 Thrusters (75/45)<br />Run 250m<br />20 minute time limit.10:14-14:06"<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/4966887068336427465-5520528894769710517?l=precipiceathletics.blogspot.com' alt='' /></div>Jerimiahhttp://www.blogger.com/profile/15356347785653749733noreply@blogger.com0tag:blogger.com,1999:blog-4966887068336427465.post-70534706358397901332010-06-23T20:57:00.001-05:002010-06-23T20:58:21.435-05:00WARM-UP<br />Passthroughs x10<br />Rotator Cuff Warm-up<br />10 DU<br />IR Stretch x5<br />Perfect Stretch x5<br />KB GobletSquat/GoodMorning/Halo x5<br /><br />2 Rounds<br />KB swings (Russian) x15 <br />0:20 handstand hold<br />box jumps (20″) x10<br />Superman hold 15 secs<br /><br />STRENGTH<br />Max L-sit or Tuck sit x3<br /><br />WOD<br />"Grace"<br /><br />135 pound Clean and Jerk, 30 reps<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/4966887068336427465-7053470635839790133?l=precipiceathletics.blogspot.com' alt='' /></div>Jerimiahhttp://www.blogger.com/profile/15356347785653749733noreply@blogger.com0tag:blogger.com,1999:blog-4966887068336427465.post-13010655980517376982010-06-22T17:00:00.000-05:002010-06-22T17:00:03.869-05:00WARM-UP<br />Passthroughs x10<br />Rotator Cuff Warm-up<br />10 DU<br />IR Stretch x5<br />Perfect Stretch x5<br /><br />2 Rounds<br />Dips x10<br />TGU x5 Each arm<br />Hang Power Snatch x10<br /><br />STRENGTH<br />Push Jerk 3-2-2-1-1-1 reps Start 60% 1 RM Push-Press<br /><br />WOD<br />For time:<br />5K team row<br /><br />No team athlete may row more than 500 Meters at one time.<br />All team members must row at least one 500 Meter pull.<br />Work will be completed in ten continuous 500 meter intervals<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/4966887068336427465-1301065598051737698?l=precipiceathletics.blogspot.com' alt='' /></div>Jerimiahhttp://www.blogger.com/profile/15356347785653749733noreply@blogger.com1tag:blogger.com,1999:blog-4966887068336427465.post-9796480028109815172010-06-21T17:01:00.000-05:002010-06-21T17:01:00.279-05:00WARM-UP<br />Passthroughs x10<br />Rotator Cuff Warm-up<br />10 DU<br />Overhead Stretch x5<br />Perfect Stretch x5<br />Leg Swings x10<br /><br />2 Rounds<br />MedBall sit-up X10<br />Deadlifts x10<br />Thruster x10<br /><br />WOD<br />"Helen"<br />3 rounds for time:<br />Run 400 meters<br />1 1/2 pood Kettlebell X 21<br />12 Pull-ups<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/4966887068336427465-979648002810981517?l=precipiceathletics.blogspot.com' alt='' /></div>Jerimiahhttp://www.blogger.com/profile/15356347785653749733noreply@blogger.com1tag:blogger.com,1999:blog-4966887068336427465.post-70810952943420544302010-06-20T21:00:00.001-05:002010-06-20T21:01:49.835-05:00WARM-UP<br />Passthroughs x10<br />Rotator Cuff Warm-up<br />IR Stretch x5<br />Overhead Stretch x5<br />Perfect Stretch x5<br />Crab Walk<br /><br />2 Rounds<br />100 jumps/30 DU<br />KTE x5<br />Jumping Squats x10<br /><br />STRENGTH<br />Ring Push-ups Max x3<br /><br />WOD<br />Power Clean 5x3 @70% 1RM<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/4966887068336427465-7081095294342054430?l=precipiceathletics.blogspot.com' alt='' /></div>Jerimiahhttp://www.blogger.com/profile/15356347785653749733noreply@blogger.com0tag:blogger.com,1999:blog-4966887068336427465.post-41159576810823519452010-06-17T16:50:00.000-05:002010-06-17T16:50:00.614-05:00WARM-UP<br />Passthroughs x10<br />Rotator Cuff Warm-up<br />Overhead Stretch x5<br />Perfect Stretch x5<br /><br />2Rounds<br />Dips x10<br />Bear Crawl<br />Inch Worm<br />Run 200M<br /><br />WOD<br />Five rounds for time of:<br /><br />Run 400 meters<br />65 pound Thruster, 30 reps<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/4966887068336427465-4115957681082351945?l=precipiceathletics.blogspot.com' alt='' /></div>Jerimiahhttp://www.blogger.com/profile/15356347785653749733noreply@blogger.com1tag:blogger.com,1999:blog-4966887068336427465.post-87157093431853315292010-06-16T17:00:00.001-05:002010-06-16T17:00:00.434-05:00WARM-UP<br />Passthroughs x10<br />Rotator Cuff Warm-up<br />Overhead Stretch x5<br />Perfect Stretch x5<br /><br />2Rounds<br />push-ups x15<br />OHS x10<br />TGU x5 Each arm<br /><br />STRENGTH<br />Power Clean 3X5 @ 60% 1RM<br /><br />WOD<br />"Annie"<br />50-40-30-20 and10 rep rounds of:<br />Double-unders<br />Sit-ups<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/4966887068336427465-8715709343185331529?l=precipiceathletics.blogspot.com' alt='' /></div>Jerimiahhttp://www.blogger.com/profile/15356347785653749733noreply@blogger.com1tag:blogger.com,1999:blog-4966887068336427465.post-40921070807705333332010-06-15T22:40:00.000-05:002010-06-15T22:41:39.250-05:00WARM-UP<br />Passthroughs x10<br />Rotator Cuff Warm-up<br />Overhead Stretch x5<br />Perfect Stretch x5<br /><br />2Rounds<br />Crab Walk<br />Spiderman Crawl<br />Bear Crawl<br />Inch Worm<br /><br />STRENGTH<br />Max Height Box Jump 3 Attempts<br />"14,12,10,8,6,4,2--Reps<br /><br />WOD<br />DB Snatch (14=7/side 12=6/side...)<br />KTE"<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/4966887068336427465-4092107080770533333?l=precipiceathletics.blogspot.com' alt='' /></div>Jerimiahhttp://www.blogger.com/profile/15356347785653749733noreply@blogger.com0tag:blogger.com,1999:blog-4966887068336427465.post-35334189286031944992010-06-14T16:49:00.000-05:002010-06-14T16:49:00.200-05:00WARM-UP<br />Passthroughs x10<br />Rotator Cuff Warm-up<br />Leg Swings x10<br />IR Stretch x5 <br />Perfect Stretch x5<br /><br />2Rounds<br />100 jumps/30 DU<br />box jumps (20″) x10<br />Row 15 Strokes for Distance"<br /><br />WOD<br />Power Clean 1-1-1-1-1-1-1<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/4966887068336427465-3533418928603194499?l=precipiceathletics.blogspot.com' alt='' /></div>Jerimiahhttp://www.blogger.com/profile/15356347785653749733noreply@blogger.com1tag:blogger.com,1999:blog-4966887068336427465.post-25613470006340828912010-06-13T20:43:00.001-05:002010-06-13T20:46:16.639-05:00WARM-UP<br />Passthroughs x10<br />Rotator Cuff Warm-up<br />Arm Circles x10<br />IR Stretch x6 <br />Overhead Stretch x6<br /><br />2Rounds<br />Shoot through X10<br />0:20 handstand hold<br />Ring Push-ups x5"<br /><br />WOD<br />With a continuously running clock do 1 pull-up the 1st min, 2 pull-ups the 2nd min, 3 pull-ups the 3rd min... continuing as long as you are able.<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/4966887068336427465-2561347000634082891?l=precipiceathletics.blogspot.com' alt='' /></div>Jerimiahhttp://www.blogger.com/profile/15356347785653749733noreply@blogger.com1tag:blogger.com,1999:blog-4966887068336427465.post-19866390583702246132010-06-10T17:04:00.001-05:002010-06-10T21:45:37.183-05:00WARM-UP<br />Passthroughs x10<br />Rotator Cuff Warm-up<br />Overhead Stretch x6<br />Perfect Stretch x6<br /><br />2Rounds<br />KB/DB Bear<br />Deadlift x10<br />Clean x10<br />Front Squat x10<br />Push Press x10<br /><br />WOD<br />"Tyler" <br />Five rounds:<br />7 Muscle-ups<br />21 reps 95 pound Sumo-deadlift high-pull<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/4966887068336427465-1986639058370224613?l=precipiceathletics.blogspot.com' alt='' /></div>Jerimiahhttp://www.blogger.com/profile/15356347785653749733noreply@blogger.com1tag:blogger.com,1999:blog-4966887068336427465.post-8215645239383783972010-06-09T17:03:00.000-05:002010-06-09T17:03:00.120-05:00WARM-UP<br />Passthroughs x10<br />Rotator Cuff Warm-up<br />Arm Circles x10<br />IR Stretch x6 <br />Overhead Stretch x6<br /><br />2Rounds<br />Shoot through X10<br />Kip Pulls x3<br />Dead hang Chin-ups x5<br /><br />WOD<br />Push Press 1-1-1-1-1-1-1<br /><br />compare to 20100323<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/4966887068336427465-821564523938378397?l=precipiceathletics.blogspot.com' alt='' /></div>Jerimiahhttp://www.blogger.com/profile/15356347785653749733noreply@blogger.com0tag:blogger.com,1999:blog-4966887068336427465.post-81490811796871855842010-06-08T17:02:00.001-05:002010-06-08T20:57:54.117-05:00WARM-UP<br />Passthroughs x10<br />Rotator Cuff Warm-up<br />IR Stretch x5<br />Overhead x5<br />Perfect Stretch x5<br /><br />2Rounds<br />Deadlifts x5<br />Thruster x10<br />100 jumps<br /><br />WOD<br />For time:<br />50 Renegade Rows<br />100 Sit-ups<br />100 Back extensions<br />50 Renegade Rows<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/4966887068336427465-8149081179687185584?l=precipiceathletics.blogspot.com' alt='' /></div>Jerimiahhttp://www.blogger.com/profile/15356347785653749733noreply@blogger.com1tag:blogger.com,1999:blog-4966887068336427465.post-69582620491805301342010-06-07T17:01:00.000-05:002010-06-07T17:01:01.955-05:00WARM-UP<br />Passthroughs x10<br />Rotator Cuff Warm-up<br />IR Stretch x6<br />Overhead x6<br />Perfect Stretch x6<br />Walking on heels<br />Walking on toes<br />High knees (jogging, pick your knee up high with each step)<br />Butt kicks (jogging, kick yourself in the butt with each step)<br />Side shuffle<br />Skip forwards<br />Skip backwards<br />Inchworms with push-up x 5<br /><br />STRENGTH<br />Sprint 100M x5<br /><br />WOD<br />Back Squat 5-5-5-5-5<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/4966887068336427465-6958262049180530134?l=precipiceathletics.blogspot.com' alt='' /></div>Jerimiahhttp://www.blogger.com/profile/15356347785653749733noreply@blogger.com1tag:blogger.com,1999:blog-4966887068336427465.post-11595077699384418202010-06-06T16:59:00.000-05:002010-06-06T16:59:00.259-05:00WARM-UP<br />Passthroughs x10<br />Rotator Cuff Warm-up<br />Overhead Stretch x6<br /><br />2Rounds<br />Medball<br />Overhead toss x10<br />Rotation toss Left/Right x10 Each<br />2-arm thrust x10<br />Sit-up x10<br /><br />STRENGTH<br />Push Press 3x2 @ 95% 1RM<br /><br />WOD<br />For Time:<br />50 Barbell Thrusters (20kg barbell)<br />40 Jumprope Double Unders<br />30 DB Swings (55lbs/35lbs)<br />20 Barbell Lunge (10/side) Hold barbell overhead in snatch grip<br />10 Burpees<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/4966887068336427465-1159507769938441820?l=precipiceathletics.blogspot.com' alt='' /></div>Jerimiahhttp://www.blogger.com/profile/15356347785653749733noreply@blogger.com0tag:blogger.com,1999:blog-4966887068336427465.post-61327795660614518332010-06-03T18:45:00.001-05:002010-06-03T18:45:39.502-05:00WARM-UP<br />Passthroughs x10<br />Rotator Cuff Warm-up<br />IR Stretch x6<br />Overhead x6<br />Perfect Stretch x6<br />Walking on heels<br />Walking on toes<br />High knees (jogging, pick your knee up high with each step)<br />Butt kicks (jogging, kick yourself in the butt with each step)<br />Side shuffle<br />Skip forwards<br />Skip backwards<br />Inchworms with push-up x 5<br /><br />WOD<br />4 rounds for time of:<br /><br />Run 400 meters<br />50 Squats<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/4966887068336427465-6132779566061451833?l=precipiceathletics.blogspot.com' alt='' /></div>Jerimiahhttp://www.blogger.com/profile/15356347785653749733noreply@blogger.com0tag:blogger.com,1999:blog-4966887068336427465.post-72912842524729866082010-06-02T17:00:00.000-05:002010-06-02T17:00:02.508-05:00WARM-UP<br />Passthroughs x10<br />Rotator Cuff Warm-up<br />IR Stretch x6<br />Overhead x6<br />Perfect Stretch x6<br /><br />2Rounds<br />Hang Power Snatch x10<br />Sit-ups x15<br />Dips x10<br />Jump Squats x10<br /><br />STRENGTH<br />Press 3x5 @ 80+% 1RM<br /><br />WOD<br />In this workout you move from each of 4 stations after a minute. This is a four-minute round from which a one-minute break is allowed before repeating. 3 rounds. The stations are:<br />Burpees (Reps) <br />Tire Flips Alt Directions (Reps) <br />Ball Slams (Reps) <br />Sledgehammer Swings Alt Arms (Reps)<br />The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.<br />Add your points<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/4966887068336427465-7291284252472986608?l=precipiceathletics.blogspot.com' alt='' /></div>Jerimiahhttp://www.blogger.com/profile/15356347785653749733noreply@blogger.com0tag:blogger.com,1999:blog-4966887068336427465.post-32193595580656436872010-06-01T16:40:00.000-05:002010-06-01T16:40:00.637-05:00WARM-UP<br />Passthroughs x10<br />Rotator Cuff Warm-up<br />Overhead Stretch x6<br />KB GobletSquat/GoodMorning/Halo<br />IR Stretch x6<br /><br />2Rounds<br />100 jumps<br />box jumps (20″) x10<br />Kip Pulls x3<br />Dead hang Pull-ups x5<br /><br />STRENGTH<br />HS Max Hold x3<br /><br />WOD<br />AMRAP 10 Min<br />KB/DB get-ups Alt arms<br />Compare to 20091208<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/4966887068336427465-3219359558065643687?l=precipiceathletics.blogspot.com' alt='' /></div>Jerimiahhttp://www.blogger.com/profile/15356347785653749733noreply@blogger.com0tag:blogger.com,1999:blog-4966887068336427465.post-39335692296237329122010-05-31T19:34:00.000-05:002010-05-31T19:35:17.774-05:00WARM-UP<br />Passthroughs x10<br />Rotator Cuff Warm-up<br />Overhead Stretch x6<br />Perfect Stretch x6<br />IR Stretch x6<br /><br />2Rounds<br />Kb Swings x10<br />push-ups x15<br />L-sit x20sec<br />Superman hold 20 secs.<br /><br />STRENGTH<br />50M Sprint x5<br /><br />WOD<br />Push Press 5x3 @ 85+%<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/4966887068336427465-3933569229623732912?l=precipiceathletics.blogspot.com' alt='' /></div>Jerimiahhttp://www.blogger.com/profile/15356347785653749733noreply@blogger.com0tag:blogger.com,1999:blog-4966887068336427465.post-7815577885220553092010-05-27T17:20:00.000-05:002010-05-27T17:20:00.329-05:00WARM-UP<br />Passthroughs x10<br />Rotator Cuff Warm-up<br />Overhead Stretch x6<br />Perfect Stretch x6<br />IR Stretch x6<br /><br />2Rounds<br />Kb Swings x10<br />push-ups x10<br />Row 15 Strokes for Distance<br /><br />STRENGTH<br />Pistol Practice x10Min<br /><br />WOD<br />Push Press 5x4 @ 88+% 1RM<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/4966887068336427465-781557788522055309?l=precipiceathletics.blogspot.com' alt='' /></div>Jerimiahhttp://www.blogger.com/profile/15356347785653749733noreply@blogger.com0