05-09-2012

One of us is not like the others……

05-09-2012

5/9/12 WOD

5 Rounds- .1 run, 10 wallball, 10 parellette pushups, 10 sausage slams.

05-07-2012

Catapult Weightlifting Clinic

The Catapult Weightlifting Clinic will help you lift better. Simple as that! The videos below are three reasons why. And, during our one-day, hands-on clinics there is much, much more that you will learn and do.

In the Sweep the Bar video you will get our first lesson in properly driving the bar from the floor. In the critical Rock and Roll video you will learn how the readjustment before acceleration or “double-knee-bend occurs. And, in the Dirty Dancing drill, we show you how the hips are supposed to properly extend and retreat during the acceleration of the bar and your transition to the catch position.

“Sweep the Bar”

 “Rock and Roll”

 “Dirty Dancing”

Work one day in our Catapult Weightlifting Clinic. We will help you improve your technique. You will lift more weight. The snatch and the clean & jerk will become tools in your bag, rather than obstacles to your improvement as an athlete.

Continue reading →

05-04-2012

Smash and Grab


The object of the WOD was to run with a different item each time (10 rounds), without repeating an object. If the object you wanted was already being used, you had to pick something less desirable. AM crew had the option of a different item- a baby was needing a run!

05-03-2012

5/3/12 WOD

“Smash and Grab”. 10 rounds: 10 sledge hammer swings, .1 run with loot. :D 1 time with the sled, other times with different objects- never repeat the swag for the run. :D

04-25-2012

4/25/12 WOD

Part 1: Work on weaknesses- pick two skills off board. Part 2: 5 rounds: .2 run, 10 pullups, 15 Good Mornings, 5 4-way situps.

04-24-2012

4/24/12 WOD

Part 1- Back Squats 10-8-6-5-5-5-5. Part 2- 5 Rounds, 10 DB Cleans, 10 TTB, .1 Farmers walk with kettle bell and wall ball. (Yes, Kettle bell and wall ball). :)

04-19-2012

4/19/12 WOD

Part 1: Snatches! Part 2: 15 minute chipper- 100 Jump Rope, 25 Wall Ball, 25 Slam ball, 25 Sumo DLHP, 25 Pullups, 25 Box Jumps, 25 Hand release pushups. Your score is the number you get to. If you finish it all, then start it again, until 15 minutes are up.

04-16-2012

4/16/12 WOD

BUY IN: WORK ON PISTOLS AND DOUBLE UNDERS, THEN, WOD-5 ROUNDS: .2 RUN, 5 TIRE FLIPS, 15 SAUSAGE SLAMS, 10 DECLINE PUSH-UPS

04-11-2012

4/11/12 WOD

“Nancy”