A. Hang Snatch – Heavy Single B. 40 renegade rows for time 40#/25# DBs C. 2 min side plank each side Elisabeth Akinwale – 200# Hang Snatch and Handstand walk (video) Memorial Day Murph On Monday, May 26th we will once again be participating in the annual Memorial Day Murph fundraiser. We will be performing…
A. Close Grip Bench Press 5-5-5-5-5 B. For Time: 100 Toes to bar Start the workout and each minute with 10 pushups. Brittany Gill: “Cancer Girl” – CrossFit Journal video
AMRAP 20min 7 Power Clean (135,95) 7 Burpees 200m Run Articles: The ecstasy of accomplishment Common beginner static gymnastics positions Where the eyes go…the body will follow ‘Simon says’…for Oly positioning
A. Thruster Build to a heavy single in 15 minutes NOT a 1RM – just something tough Taken from the rack B. Benchmark! “Fran” 21-15-9 reps for time: Thrusters 95/65 Pullups Compare to 12.16.13 PALEO CHALLENGE begins today! Challenge Benchmark WOD Wednesday. This week marks the beginning of our 6-week Spring Cleaning Nutrition…
NO OPEN FLOOR TODAY! PALEO CHALLENGE Eat Meat and Vegetables, Some Nuts and Fruit, Little Starch, and… NO PROCESSED FOODS This is not a weight loss challenge – it is a challenge to better our health and wellness, through eating only the best foods out there. Will we see a loss of body fat during…
Partner Cindy 5 Rounds: AMRAP in 5 Minutes*: 5 Pull-Ups 10 Push-Ups 15 Air Squats Rest 3 Minutes *Partner 1 must complete 1 full round of “Cindy” while Partner 2 Rests. As soon as the 15th Air Squat is finished, Partner 2 completes 1 full round of “Cindy,” while Partner 1 rests. Reminder: Sunday May…
2014 Spring/Summer Nutrition 6 week Paleo Challenge! (May 12 – June 22) Paleo challenge- Guidelines The goal of this challenge is to change the way you think about food. Hopefully at the end of this challenge Paleo will no longer feel like a diet but rather a way of life. Just like when you started…
“HALF OF 2014 Individual Regional Event 6″ For time: 50 Cals on Rower 50 Box Jump Overs (24/20”) 50 Deadlifts (180/120 lb) 50 Wall Balls (20/14 to 10 ft) 50 Ring Dips Time cap: 20-minutes Reminder: 7:30pm Class is canceled for our Nutrition Challenge Meeting. We will be kicking off our next Nutrition Challenge…
A. Three sets, not for time, of: Strict Toes to Bar x 6-8 reps Legless Rope Climb x ascents (w/legs..bring knee high socks) Skin the Cats x 5 reps Practice Double Unders B. As Many Rounds As Possible in 12 Minutes of: 50 double under 100m Farmer’s Carry (70/53) Spring Cleaning Underway! We will…
A. For Time: 800m Run B. 20 Rep Max Thruster (1×20) You have 20 minutes to complete a 20 rep unbroken set of thrusters for max weight if you complete this and have time left over complete 3 sets x 10 @ same weight C. Max plank hold perform a max plank hold. Once you…
