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Carrie plays with our new toy!
WOD
2 rounds go slow on the lifts, fast on the other
10 x deadlifts bw, or scale up or down for it to be heavy
jump rope 2 minutes, rest 2 minutes between rounds
then 2 rounds of
10 x 75# power snathces
row 2 minutes > 500 meter pace, rest 2 minutes between rounds
then 2 rounds of
10 x 95 # clean and jerks
2 minutes of airdyne alt 15 sec hard, 15 sec mediumpace
rest 2 minutes between rounds.
Mark demonstrates a muscle up
WOD
30 muscle ups for time
if you can't do a muscle up do 60 ring pull ups with a false grip
and 60 ring dips. Then work on transistions. Warm your shoulders up before starting.
Frank plays with the rings he helped us hang.
Go heavy, go fast. When asked do you want me to focus on form or speed, the answer is yes!
Obviously if form is breaking down you might need to slow down, but life usually doesn't give us the option. We want to do a large amount of work in the shortest time possible, and perform it as safely as possible. This workout will push you to fight through pain and keep good form. Scale as needed.
WOD
5 rounds for time of
60 yd sprint
7 x 115# (85#, 65#)Thrusters
15 x 70# kb swings (50#, 35#)
We honored our veterans today by doing "Fight gone bad" to celebrate those who fought the "good" fight and preserve our freedom!
WOD
"Fight Gone Bad"
The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point. 1 miute at each station and 1 minute rest between rounds.
FREE INTRO CLASS THIS SATURDAY AT 9:00 AM. BRING YOUR FRIENDS. WE MAY BREAK INTO ADVANCED AND BEGINNER GROUPS.
Crossfit helps you live better. To be able to pursue hobbies longer and enjoy life being active and full for as long as possible.
WOD
CrossFit Total
3 attempts at best 1 rep max of
Back squat
press
Deadlift
FREE INTRO CLASS THIS SATURDAY AT 9:00 AM. BRING YOUR FRIENDS. WE MAY BREAK INTO ADVANCED AND BEGINNER GROUPS.
Today's WOD is geared to help you increase your speed on your 5k. Run 1.5 miles and try to be 30 seconds faster than your best 5K pace. You want to try to hold and even pace throughout the whole run. No heel strikes!
WOD
1.5 mile run pace 30 seconds faster than 5k pace.
Frank working on Hand Stand Push ups.
Before you work out do you get a little nervous because you know how much it is going to hurt? Afterwards do you ever collapse in a puddle of sweat on the floor? What is the alternative? Don't push yourself... but you know that if you want Results, you have to raise your standards! You get out of Crossfit what you put in. You want to look and feel good? You have the Choice to eat healthy and feel strong or eat junk and feel like crap! We are here to empower you! We know you can do it, but it is still up to you! If you need encouragement and help along the way we are here for you.
Yea Burpies!
WOD
3 rounds for time of
100 ft weighted walking lunges with 2 x 35# db
30 x 24" box jumps
30 ring rows
Why CrossFit? Because it is hard. You know you have accomplished something when you when you leave here. Is every day going to be a triumphant personal best? No, but you will know you have just completed work that many people can't even comprehend. You have escaped the "Globo Gym trap" and are engaged in actual fitness! Hold your head high and come back and get some more!
Our new box, 1st workout! A pull up rack is on order from a welder. Be patient.
WOD
"Diane"
21-15-9
225# Deadlift
HSPU
