Archive for June, 2014

Monday June 30th

Sunday, June 29th, 2014

Meat & Veggies: Front Squat 1RM Goodmorning 3×3 with 85% of your 1RM Goodmorning ALT. EMOM of: Skin the Cat or T2B (depending on ability); and Split Squats (both sides in 1 minute) Nuts & Seeds, Some Fruit: 20 Minute Weight Vest on Treadmill 2.5mph 15% Incline Little Starch & No Sugar: Reverse Hypers 5×10 […]

Saturday June 28th

Friday, June 27th, 2014

Team WOD: Teams of 2 Trade Rounds, one does 20/20, then rests while the other does 20/20 5 Rounds each for time of: 5 Heavy Deadlifts (~80% of your best) 20 Med Ball Cleans 20/14 20 Wall Ball Shots 20/14 “I have noticed even people who claim everything is predestined, and that we can do […]

Friday June 27th

Thursday, June 26th, 2014

Meat & Veggies: Pause Bench 3 RM 5×3 Ring Dips 5xRM GHD Sit-ups Nuts& Seeds Some Fruit: Alt. EMOM K2E/Diamond Push-ups Little Starch & No Sugar: 100 Lying Ball Chest Passes 50/30

Thursday June 26th

Wednesday, June 25th, 2014

Team WOD: Teams of 3! As many Calories as possible in 30 minutes of: Run 200m Row Cals Rest Each 5 Minutes, each team member stops and does 10 Burpees, once all are finished, the team can continue to work. “Cowards die many times before their deaths; the valiant never taste of death but once.” […]

Wednesday June 25th

Tuesday, June 24th, 2014

Check this out!! https://www.youtube.com/watch?v=4bndvpyxJrE&feature=youtu.be This will all start next Monday!! The 30th, at 4:30pm, Drew will kick off the extra training/team training/happy times!! Meat & Veggies: Snatch Deadlift 3 RM Zercher Lunges 5×15 Weighted Crunches 5×20 Nuts & Seeds Some Fruit: Reverse Hyper 3×20 GHR 3xRM Little Starch & No Sugar: 100 Jump Squats “No […]

Tuesday June 24th

Monday, June 23rd, 2014

WOD: 5 Rounds for Time of: 2 20′ Rope Climbs 20 Push-ups 40 Air Squats “We know what we are, but know not what we may be.” – William Shakespear

Monday June 23rd

Sunday, June 22nd, 2014

Team WOD: “I go, you go” Each person does their own 12-9-6, but they can break up the reps in each set (E.g. 12 Cleans can be #1 does 5, #2 does 9, #1 does 5, #2 does 3, #1 does 2, now that they’ve BOTH finished their 12 Cleans, they can move onto the […]

Saturday the 21st

Friday, June 20th, 2014

WOD: “Nicole” AMRAP 20 minutes of: 400m Run Max Pull-ups (1 set) Record both rounds and total pull-up repetitions “There is more refreshment and stimulation in a nap, even of the briefest, than in all the alcohol ever distilled.” -Ovid My kind of guy this Ovid… ALSO – this is coming down the pipe. A […]

Friday the 20th

Thursday, June 19th, 2014

WOD: “Coe” Ten rounds for time of: 95 pound Thruster, 10 reps 10 Ring push-ups Army Sgt. Keith Adam Coe, 30, of Auburndale, Fla., assigned to the 1st Battalion, 37th Field Artillery Regiment, 3rd Stryker Brigade Combat Team, 2nd Infantry Division, Joint Base Lewis-McChord, Wash., died April 27th, 2010, in Khalis, Iraq, of wounds sustained […]

Thursday the 19th

Wednesday, June 18th, 2014

Meat & Veggies: Power Snatch 1 RM Incline Bench Press 3 RM Hang L-Sit EMOM Nuts & Seeds Some Fruit:Strict Pull-up 10×2 (w/ weight) 3xRM Strict Banded Pull-ups Little Starch & No Sugar: 100 DB Bench Presses 25′s/15′s You might want to read this: http://library.crossfit.com/free/pdf/Foundations.pdf “In our leisure we reveal what kind of people we […]