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

Talk about a transformation! This is what it's all about. Show up, work hard and eat right and the rest his history. So incredibly proud of your relentless pursuit of progress Sam! Once you've tasted your potential you can never look back. Cheers! ・・・ You can achieve so much when you fully dedicate yourself. This year I have made my healthy my ultimate priority and have had such wonderful experiences because I am physically able and empowered to. #transformationtuesday #crossfit #weightlossjourney #weightloss #getfit #gethealthy #girlswholift #fitnessjourney #empower #loveyourself #selflove

A post shared by CrossFit Earned (@crossfitearned) on Jul 25, 2017 at 6:37pm PDT

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.

1. Goat Day
EMOM x 20
Odd: Goat 1
Even: Goat 2

2. ROMWOD

Wednesday 7.12.2017

Guess who's going back to the Granite Games for round two!? This gal!

1. Push Press
15:00 - Build to a heavy single for the day

2. "Capsize"
AMRAP 3
Push Press @ 50% 
AMRAP 3
Max Pull Ups
AMRAP 2
Push Press @ 50%
AMRAP 2
Max Pull Ups
AMRAP 1
Max Push Press
AMRAP 1
Max Pull Ups

3. Cool Down & Mobility
3-5:00 Row/Bike/Ski at light effort
Couch Stretch x 2:00 per side

Tuesday 7.11.2017

Jen in her typical Wonder Woman pose :P

Head over to junkbrands.com and let us know what style/design you'd like to buy!
Order goes out tonight!

1. "Coastline" 
For Time:
60 Wallballs 30/20lbs
30 Sumo DLHP 95/65lbs
40 Wallballs
20 Sumo DLHP
20 Wallballs
10 Sumo DLHP

2. Sumo Deadlift
5x3 @ 50% 1RM Deadlift
*Focus on speed and efficient pulling

3. Aerobic Work
3 x 5:00 Run/Bike/Ski
Rest 3-5:00 between

Monday 7.10.2017

Aint no party like a lifting party!

1. The Spaniard
2 RFT:
25 Calorie Row
25 T2B
25 Clean & Jerks (115/75)

2. Power Clean & Jerk
EMOM x 6
2 Reps, climbing

3. Core Work
10 Rounds: 
:10 L-Hang (Pull Up Bar)
:50 Rest

Friday 7.7.2017

Say WHAAAT!? Aimee just showing off her handstand skillz. #neveralways

1. "Nicole"
AMRAP 20:00
400m Run
Max Reps Unbroken Pull Ups

2. Back Squat
5x5, across

3. Skill/Goat Work

Thursday 7.6.2017

Lila teaching Coach Ryan the finer workings of proper T2B's.

1. "Indy"
Teams of 3, 
For time:
150 Calorie Row
120 KB Swings (53/35)
90 Single Arm KB Lunge Steps (53/35)
60 Calorie Skierg/Bike

2. ROMWOD

 

Wednesday 7.5.2017

Appropriate after Glen. 

1. Midnight Moonshine
For time: 
21-15-9
Front Squats (115/75)
T2B
HSPU

2. Strict Press
5x5, across

3. Weighted Pull Ups
7x3, climbing