Tag Archives: Run


Thursday WOD 03.03.16

16.2 will be announced 5pm come watch it on the big screen at the gym and then we hit it ! WARM UP Joint Rotation Shoulder Pass Through Running Drills 10min Dynamic Warm up Trainers will spend some time working on your sprint and correcting some flaws Slow jog with exaggerated hamstring engagement Trainers will […]


Tuesday WOD 09.15.15

WARM UP Burgener Warm Up The Burgener warm-up is performed with a length of PVC pipe or a dowel and specifically trains the second and third pulls of the snatch. Repetition of these six sequences with little or no weight conditions the body to move properly through the power phases of the snatch and the […]


WOD 12.18.13

Day 6 of the 100 Day Burpee Challenge¬†   WARM UP Joint Rotations Shoulder Pass Through 50 unbroken KB swings WOD Rowling (Have Fun with it ) then Pick a 2min Challenge on the Board Then Prowler Push STRONGMAN Death by KB swings Russian (Go Heavy)   EWOD Tabata AirDyne for calories 8 rounds of […]

WOD 11.20.09

Rest Day or Make up a WOD you missed This Sat. @ 8:30am is the first meeting for the Diamond Valley Lake Marathon…Then the WOD New Endurance class Mon and Wed 6:30pm or join the morning crew @ 5:30am Tues and Thurs SealFit.com Kevin Penner is a fan of CrossFit by Bodyfit Create your Fan […]

WOD 07.22.09

4 Round for time of: 500m run 25 KB swings 10 Burpees From CrossFit Endurance talking about why overtraining in an oxidative state is counterproductive…

9.5 Miles

Well Yesterday I decide to run 10 miles…….I thought the route I had mapped out was about 10miles but after I had finish I checked it out on Map my run and I came up a bit short……Oh well maybe next week!