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WOD 4-25-14: 10 Minute Focus
"He who stops being better stops being good." -Oliver Cromwell APK WOD 4-25-14 Start with an APK Warm-Up 10 Minute Focus 10 sets of 3 @ the top of the minute: Pull-Up (Beginner or Advanced) Rest 3:00 Dip (Beginner, or Advanced) Set a timer, at the top of each minute,...
WOD 4-24-14: Jump Power Training
"One's mind has a way of making itself up in the background, and it suddenly becomes clear what one means to do." -A. C. Benson APK WOD 4-24-14 Start with an APK Warm-Up Jump Power Training Box Jumps x3 Broad Jump x1 Perform three high-effort box jumps (either adding...
WOD 4-23-24: High-Rep Conditioning
"The thing that is incredible is life itself. Why should we be here in this sun-illuminated universe? Why should there be green earth under our feet?" -Edwin Markham APK WOD 4-23-14 Start with an APK Warm-Up High-Rep Conditioning Finish each exercise before moving on...
WOD 4-22-14: Burpee Benchmark
"Science is organized knowledge. Wisdom is organized life." -Immanuel Kant APK WOD 4-22-14 Start with an APK Warm-Up Burpee Benchmark 50 Burpees for time. Compare your time to 1-30-14 Finish up with a stretch
WOD 4-17-14: Parkour Conditioning- Wall
"The cure for anything is salt water: sweat, tears or the sea." -Isak Dinesen APK WOD 4-17-14 Start with an APK Warm-Up Parkour Conditioning- Wall Find a wall 5 to 7 feet tall. 5 Rounds as fast as possible: 30 Mountain Climbers (feet on wall) 5 Wall Dips Finish up...
Rutgers NJ Intercollegiate Jam
April 13th was the Rutgers' NJ Intercollegiate Jam, not only did Gabriel Sanchez host an amazing jam, but he brought NJ parkour clubs together. He started a bond between himself, Eric Rossi (Montclair), and Ben Gilson (Rowan), which is what is need for college clubs....
WOD 4-16-14: Balance Work- Rails
"The desire to fly is an idea handed down to us by our ancestors who... looked enviously on the birds soaring freely through space... on the infinite highway of the air." -Wilbur Wright APK WOD 4-16-14 Start with an APK Warm-Up Balance Work- Rails Rails are the...
WOD 4-15-14: Head Over Heels- Basic Tumbling
"Set me a task in which I can put something of my very self, and it is a task no longer; it is joy; it is art." -Bliss Carman APK WOD 4-15-14 Start with an APK Warm-Up Head Over Heels- Basic Tumbling Getting familiar with the basics of tumbling will translate into...
WOD 4-14-14: Run!
"The supreme accomplishment is to blur the line between work and play." -Arnold J. Toynbee APK WOD 4-14-15 Start with an APK Warm-Up Run! Most people run, most people don't know HOW to run. This article from the APK Archives by (a significantly shorter-haired) Charlie...