Archive for November, 2013

WOD Saturday 11-30-2013

WOD Type: “Strength & MetCon” WOD Warm-Up: Jump Rope @ 200 Contacts TRX Standard Warm-Up @ 5 Minutes 15 Squats Arm Swings Shoulder bands Wooden Dowel for shoulders WOD Particulars: Strength: Thrusters 7 @ 2 75# 95# 115# 125# 135# 145# 155# MetCon: Max Rounds in 15 Minutes of: 3x HSPU 6x Strict Pullups 9x […]

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Thanksgiving Day WOD 11-28-2013

WOD Type: “MetCon” WOD Warm-Up: Jump Rope @ 200 Contacts TRX Standard Warm-Up @ 5 Minutes 15 Squats Arm Swings Shoulder bands Wooden Dowel for shoulders WOD Particulars: MetCon: 7 Rounds for Time of: 14 Box Jumps @ 20″ 7 GHD Situps 21 Push Press @ 75# Today’s WOD – Ahh, Great workout! Completed 7 […]

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WOD Wednesday 11-27-2013

WOD Type: “Strength & MetCon” WOD Warm-Up: Jump Rope @ 200 Contacts TRX Standard Warm-Up @ 5 Minutes 15 Squats Arm Swings Shoulder bands Wooden Dowel for shoulders WOD Particulars: Strength: 10 X 2 of: Power Clean 135# x 10 @ 2 MetCon: AMRAP in 8 Minutes Of: 7 Front Squats @ 135# 14 KB […]

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Google Hangout Creating Goodwill With Mario Brown And Frank Kern

Mario Brown and Frank Kern discuss how important it is to create Goodwill in the market place and how you can implement their strategies in your business.

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WOD Sunday 11-24-2013

WOD Type: “Strength & MetCon” WOD Warm-Up: Jump Rope @ 200 Contacts TRX Standard Warm-Up @ 5 Minutes 15 Squats Arm Swings Shoulder bands Wooden Dowel for shoulders WOD Particulars: Strength: 5 Rounds 4, 3, 3, 2, 1x Of: Incline Bench Press 155# 165# 175# 185# 205# MetCon: AMRAP in 7 Minutes Of: 7 Pull-Ups […]

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WOD Friday 11-22-2013

WOD Type: “Strength & MetCon” WOD Warm-Up: Jump Rope @ 200 Contacts TRX Standard Warm-Up @ 5 Minutes 15 Squats Arm Swings Shoulder bands Wooden Dowel for shoulders WOD Particulars: Strength: 5 Rounds 2, 2, 3, 1, 1x Of: Deadlifts 225# 245# 275# 300# 310# MetCon: Max Rounds in 21 Minutes Of: 11x Pull-Ups 11x […]

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WOD Monday 11-18-2013

WOD Type: “MetCon” WOD Warm-Up: Jump Rope @ 200 Contacts TRX Standard Warm-Up @ 5 Minutes 15 Squats Arm Swings Shoulder bands Wooden Dowel for shoulders WOD Particulars: MetCon: 3 Rounds 15, 9, 6 For Time Of: 65# Overhead Squats Pull-Ups 95# Split-Jerk Knees To Elbows 95# Hang Cleans GHD Situps Today’s WOD – Ahh, […]

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WOD Saturday 11-16-2013

WOD Type: “Strength & Morning Run” WOD Warm-Up: Jump Rope @ 200 Contacts 25 Jumping Jacks 20 Squats 14 Lunges (7 each leg) Arm Swings Shoulder bands Wooden Dowel for shoulders WOD Particulars: Strength: Warm-Up – Incline Bench @ 95# 3 X 5 Bench Press 7 @ 2 185# 205# 215# 225# 230# 235# 240# […]

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WOD Wednesday 11-13-2013

WOD Type: “Strength & Morning Run” Morning Event: Run 2.1 Miles WOD Warm-Up: Jump Rope @ 200 Contacts 25 Jumping Jacks 20 Squats 14 Lunges (7 each leg) Arm Swings Shoulder bands Wooden Dowel for shoulders WOD Particulars: Strength: 3-Postion Cleans & Jerk: 60%, 65%, 70% X 3 Clean Pull: 95% @ 3X2, 100% @ […]

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WOD Sunday 11-10-2013

WOD Type: “Strength” WOD Warm-Up: Jump Rope @ 200 Contacts 25 Jumping Jacks 20 Squats 14 Lunges (7 each leg) Arm Swings Shoulder bands Wooden Dowel for shoulders WOD Particulars: Strength: Snatch: 60% X 2, 70% X 2, 80% X 2, Heavy Single Clean and Jerk: 60% X 2 + 1, 70% X 2 + […]

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