A little TBT for ya... Whether you love this moment or hate it, nothing beats the surge of energy you feel knowing this crew is cheering you to the finish.
Wednesday 8.9.2017
What it looks like when you insist on everyone doing their "boat race" outside with no clock...
1. Weightlifting Wednesday
Overhead Squat Heavy Single
Snatch Balance Heavy Single
Squat Snatch Heavy Single
2. Bumblebee
AMRAP 7
Power Snatch (115/75)
EMOM 7 Wall Balls
Tuesday 8.8.2017
Packed house for "Nasty Girls"!!
1. "Boat Race"
3 Rounds of:
5oom Row
400m Run
Rest 3:00 Between Rounds
2. EMOM 10
3 Clean and Jerks (heavy)
Monday 8.7.2017
Look who got famous at the CrossFit Games!
1. "Nasty Girls"
3 Rounds:
50 Air Squats
7 Ring Muscle Ups
10 Hang Power Cleans (135/95)
*15:00 Time Cap*
2. Back Squat
5x5 @ 80-85%
3. Ring Muscle Ups
Max Unbroken
Friday 8.4.2017
Flex Friday!
1. "Diane"
21-15-9
Deadlift (225/155)
Handstand Push Ups
2. Core Development
3x10-15 Strict GHD Sit Ups
3x10-15 Strict Hip Extensions
3. Handstand Walk Practice!!
Thursday 8.3.2017
I think its time to bring back fancy pants Friday!
1. "Kickstand"
AMRAP 15
40/30 Cal AB
15 T2B
12 Front Rack Reverse Lunge
9 Strict Ring Dips
2. ROMWOD
Wednesday 8.2.2017
Never underestimate the power of front rack mobility and a nap at 5:30am
1. Power Clean
5x3 @ 80%
2. Power Jerk
5x3 @ 75%
3. "Power Play"
AMRAP 7
1 Power Clean(155/105) + 30 Double Unders
2 Power Cleans + 30 Double Unders
3 Power Cleans + 30 Double Unders
(add 1 Power Clean each round)
Tuesday 8.1.2017
Saturday Sorting, 5,670 lbs of bumpers... These kids can move mountains
1. "Fire Alarm"
For Time:
3 Rounds Bergeron Beep Test
50/35 Cal Row
3 Rounds Bergeron Beep Test
50/35 Cal Row
3 Rounds Bergeron Beep Test
Bergeron Beep Test:
7 Thrusters (75/55)
7 Pull Ups
7 Burpees
2. EMOM 10
Minutes 1-5: 4 Snatches*
Minutes 6-10: 6 Clean&Jerks*
*same bar, same weight
Monday 7.31.2017
These crazy kids hit the pool for "Tully" on Friday
1. "Randy's On The Run"
5 Rounds of:
400m Run
15 Power Snatch (75/55)
2. Back Squat
5x5 Across (80%)
3. Ring Muscle Ups
3x80% Unbroken (stay shy of max)
Rest 1:20 between sets
Friday 7.28.17
Kids had a blast sending Troy off on his adventure!
"Mufasa"
10 RFT:
5 Deadlifts (225/155)
3 Muscle Ups
100m Run
Thursday 7.27.17
A Happy (belated) Birthday to the handyman himself - Bruce "B-Dawg" Philie.
1. "Timon & Pumba"
Teams of 2,
For time:
100 Calorie Row
80 DB Snatches (50/35)
60 Burpees
400m Walking Lunge
200 Double Unders
2. ROMWOD
Wednesday 7.26.2017
1. "Scar"
For time:
1 Mile Run
15-12-9-6-3
SDHP (95/65)
HSPU
2. EMOM x 10
Odd: 5 Deadlifts, heavy
Even: :30 Handstand hold (on wall)
Tuesday 7.25.2017
Three McGrath's slinging Wall Balls! ;)
1. "Zazu"
4 RFT:
25 Calorie Row
50 Double Unders
12 C2B Pull Ups
2. Back Squat
3x7, across
3. Core Work
Back Extensions: 3x15
GHD Sit Ups: 3x12-15
Russian Twists: 3x20
Monday 7.24.2017
To the girl who tried to carry Peanut Butter onto a plane - hope you had a very happy birthday!
1. "Simba"
AMRAP 15:00
21 Wall Balls (20/14)
15 Box Jumps (24/20)
9 Power Cleans (165/115)
2. Complex
2 Power Cleans + 1 Split Jerk
*Build to a heavy set
3. Weighted Dips
7-7-5-5-3-3-1-1
Friday 7.21.2017
Fitting.
"Dormamu"
AMRAP 45:00
800m Run
10 Deadlifts (315/225)
800m Run
50 Sit Ups
Thursday 7.20.2017
Running + Buddies = Ruddies
1. "Falcore"
Teams of three,
For time:
1000m Ski
100 Walking Lunge Steps
100 KB Swings (53/35)
100 Push Ups
60/40 Calorie Bike
2. ROMWOD
Wednesday 7.19.2017
Some of the crew from this past adventure-filled weekend. White water kayaking is the real deal!
1. Power Snatch
12:00 - hit a heavy single
2. "Cosmic Clutter"
3 RFT:
200m Run
15 Box Jumps (24/20)
10 Power Snatch (135/95)
3. Running
4x800m
Rest 2-3:00 between
Tuesday 7.18.2017
Congrats, Kristen!!
1. "Forgetful Fred"
For time:
50/35 Calorie Row
50 Wall Balls (20/14)
50 Pull Ups
50 Wall Balls (20/14)
50/35 Calorie Row
2. Front Squat
4x3 @ 85%+
3. EMOM x 10
10 HEAVY KB Swings
Friday 7.14.2017
Homeboy is ready for Fridays Hero WOD!
"Jason"
100 Squats
5 Muscle-ups
75 Squats
10 Muscle-ups
50 Squats
15 Muscle-ups
25 Squats
20 Muscle-ups
Thursday 7.13.2017
Ryan with the freshest threads in the coaching game.