“Low Blow”

Strength/Skill (15min)
-ring dips
*use time to find positioning
*if proficient in Muscle ups (5+ strung together) perform 1 muscle up with two dips before continuing into the next rep
*weighted ring dips

WOD
15min AMRAP
21-15-9
-pull ups
-push ups
-deadlift (225#,135#)

Creepy

Creepy

“14.2”

WOD
Every 3 minutes for as long as possible complete:

From 0:00-3:00
2 rounds of:
-10 overhead squats
-10 chest-to-bar pull-ups

From 3:00-6:00
2 rounds of:
-12 overhead squats
-12 chest-to-bar pull-ups

From 6:00-9:00
2 rounds of:
-14 overhead squats
-14 chest-to-bar pull-ups

Etc., following same pattern until you fail to complete both rounds in 3 minutes
*95# and 65#

He's back!!!! Glad to see you Ernie.

He’s back!!!! Glad to see you Ernie.

 

“Live and Learn”

WOD
25 min AMRAP
-100m run
-20 push press (95#,65#)
-15 kettle bell swings (24kg,16kg)
-10 toes to bar
*every 5 minutes (5 rounds, yes you will end with burpees while the clock continues) 7 burpees over the bar

Just hanging out...

Just hanging out…

“14.1”

WOD

MEN includes Masters Men up to 54 years old
Complete as many rounds and reps as possible in 10 minutes of:
30 double-unders
75-lb. power snatches, 15 reps

WOMEN - includes Masters Women up to 54 years old
Complete as many rounds and reps as possible in 10 minutes of:
30 double-unders
55-lb. power snatches, 15 reps

MASTERS MEN - includes Masters Men 55+
Complete as many rounds and reps as possible in 10 minutes of:
30 double-unders
65-lb. power snatches, 15 reps

MASTERS WOMEN - includes Masters Women 55+
30 double-unders
45-lb. power snatches, 15 reps

Good times... Happy birthday T!

Good times… Happy birthday T!

“Taylor”

Happy Birthday to our beautiful Daughter!! You make us so very proud each and every day! 

Taylor helping with maintenance.

Taylor helping with maintenance.

Just Chillin

Just Chillin

CrossFit Anywhere!

CrossFit Anywhere!

WOD 5 rounds (22 min time cap)
-6 clean and jerk (225#,125#)
-6 strict pull up
-6 wall crawls
-100m run

Box Life

Box Life

My Inspiration

My Inspiration

Taylor down to help!

Taylor down to help!

“Tick, Tick…BOOM!”

OLY warm Up

Strength (20 min)
-back squat w 2sec hold
4×3
*find a range 75%-85% of your 1RM with a level load across all sets, must stay in the bottom of the squat each rep for 2 seconds.

WOD
8 min AMRAP
-3 squat cleans (165#,105#)
-5 game style push ups
-7 pull ups

Gym...Nasty

Gym…Nasty

 

“Pick yourself Up”

OLY warm up

Technique (20 min)
-snatch
-high hang
-mid thigh
-below the knee
-floor

WOD
10 rounds
-10 kettlebell swings (24kg,16kg)
-10 double unders (sub 20 singles at double under jump)
*every 5 minutes 10 total alternating box step up w/kettle bell

I work out for moments like these!!

I work out for moments like these!!

 

“Be a Warrior”

WOD
-50 pull ups
-10 power cleans (135#,95#)
-40 game style push ups
-10 power cleans (135#,95#)
-30 sit ups
-10 power cleans (135#,95#)
-20 push press (same bar)
-10 power cleans (135#,95#)
-10 overhead squats (same bar)
-10 power cleans (135#,95#)

Everyday you should learn something about your movements...stay focused!

Everyday you should learn something about your movements…stay focused!

“Check out your front rack”

Mobility WOD (8 min)
-front rack position

Oly Warm Up

Strength (20 min)
-front squat
*work up to 85% of 1RM then
6×1
*find a new 1RM

WOD
3 rounds
-max shoulder to overhead in 1 minute
-max pull ups in 1 minute
-2 minute rest
*each round needs to progress in technique for the shoulder to overhead with the first round being a push press, second round being the push jerk and the third round being the split jerk. Record numbers of S2OH and Pull ups in the rest period

Mary getting strong and explosive!

Mary getting strong and explosive!

“Find your Rhythm”

OLY Warm up

Technique (25min)
*work up to 85% of 1RM
-snatch
5×1
Go heavier every single if you are moving well and feeling good. Sound technique

Strength (10min)
3×3
-snatch high pulls
*if you went heavy in the technique start off with 10-20# over that finishing weight. If you stayed light in the technique ask your coach for a weight to start with.

WOD
6 min EMOM
-wall ball
1st minute-20 wall balls
2nd minute-18 wall balls
3rd minute-16 wall balls
4th minute-14 wall balls
5th minute-12 wall balls
6th minute-10 wall balls
*these should be unbroken, check your squat form to ensure efficiency, then find your rhythm to continue with the ball in its descent and accent.

Find consistency in quality movements

Find consistency in quality movements