Monday’s Day of Remembrance

April 23rd, 2017

posted a day early because it’s a big deal

The internationally recognized date for Holocaust Remembrance Day corresponds to the 27th day of Nisan on the Hebrew calendar. It marks the anniversary of the Warsaw Ghetto Uprising. In Hebrew, Holocaust Remembrance Day is called Yom Hashoah. When the actual date of Yom Hashoah falls on a Friday, the state of Israel observes Yom Hashoah on the preceding Thursday. When it falls on a Sunday, Yom Hashoah is observed on the following Monday.

Workout for Monday April 24th:

5 Rounds for Time of:
150 ft. Bear Crawls
4 Muscle-Ups

Saturday’s Superior Strengthening Session

April 21st, 2017

posted a day early because it’ll help the squad mobilize

Workout for Saturday April 22nd:

Do these as a couplet, trade rounds with your buddy but go for your max on this:

Back Squat x5
Jerk from the Back Rack x1

There will naturally be a limit either in the squat, or in the Jerk. Don’t go chasing waterfalls by not continuing with whichever lift is the weaker and focusing on the one you can keep going on, please stick to the rivers and the lakes that you’re used to. If you can’t squat it, but the jerk is easy, keep squatting. If the jerk is hard, but you can squat it easy, keep working one the jerk!

Friday’s Mental Toughness Training

April 20th, 2017

posted a day early because it’ll help you when you try to go be a Navy SEAL

Workout for Friday April 21st:

As a team work through each piece in order, together

400m Run for Time

Once everyone is back, do 4 rounds of Tabata Sit-ups

Once completed and scored, do a max time handstand hold

Then everyone run a 400m run again, time this one too

Hit the 4 Rounds of Tabata sit-ups again

Repeat the max time on the handstand hold

Run one last 400m run

Finish with 10 minutes of L-Hangs 30 sec on 30 sec off

Enjoy!

Hero Thursday!

April 19th, 2017

posted a day early to get you jacked

Workout for Thursday April 20th:

**”J.T.” **

21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups

In honor of Navy Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA who was killed in Afghanistan last week. [originally posted on Crossfit.com May, 2006]

“My husband was a warrior and a man who believed his purpose in life was to defend the freedoms that each of us enjoy today.” Erin Taylor

Wednesdays Heavy Day Reprieve

April 18th, 2017

posted a day early to entice your attendance

Workout for Wednesday April 19th:

Deadlift for Max Triple.

COME WITH ME IF YOU WANT TO LIFT.

Tuesdays Session du Serious

April 17th, 2017

posted a day early for you to know that I am benevolent, although it doesn’t always seem so

Workout for Tuesday April 18th:

For Time:

45 Hang Muscle Snatches 55/40
21 Chest to Bar Pull-ups
30 Hang Muscle Snatches 55/40
14 Chest to Bar Pull-ups
15 Hang Muscle Snatches 55/40
7 Chest to Bar Pull-ups

The 17th of April

April 16th, 2017

posted a day early because it sounds like the ides of March or something when you say it that way

Workout for Monday April 17th:

For Time:

12 Thrusters 95/65
35 Double Unders
12 Burpees
9 Thrusters 95/65
28 Double Unders
9 Burpees
6 Thrusters 95/65
21 Double Unders
6 Burpees
2 Thrusters 95/65
14 Double Unders
3 Burpees

This was so bad for so long in the open, for so many years, why not just put it all together :)

Team of 3? The work will never be even!

April 14th, 2017

posted a day early to assuage your doubts

Workout for Saturday April 15th: #do your taxes

Teams of 3:

Buddy 1 Holds a Handstand
Buddy 2 Holds a barbell at the top of a deadlift (must be something feasible, yet hard) in a double overhand grip, straight legs. 225/155 Should do as a guide
Buddy 3 Kicks A on a rower until 200m have been rowed then switch positions.

***If one of the holders stops holding, then the rower stops rowing!!***

It’s a race, the first team to 3000m wins!

The parting gift for participation is sweaty laundry!!!

Friday Kettlebell Day Comrades

April 13th, 2017

posted a day early because I’m in Moscow for a Level 2, so swing my hearties!

Workout for Friday April 14th:

12 Minutes for Max “Rounds” of:

10 Two Handed American Swings
10 High Pulls -Left Handed
10 Russian Swings -Left Handed
2 Turkish Get Ups -Left Handed
10 Russian Swings -Left Handed
10 High Pulls -Left Handed
10 Two Handed American Swings
10 High Pulls -Right Handed
10 Russian Swings -Right Handed
2 Turkish Get Ups -Right Handed
10 Russian Swings -Right Handed
10 High Pulls -Right Handed

That’s some major confusing S to write out, but when you do it, it’ll flow together really nicely and you shouldn’t have to pause or break things down to much. Efficien-C!!

Thursdays Going to Have an effect

April 12th, 2017

posted a day early for you to coax your legs into moving again

Workout for Thursday April 13th:

Back Squat for Max 5

GO Heavy get records!