Monday July 31 2017

  For Time (Comp) 25 Left Arm DB Thrusters 35/50 25 Right Arm DB Thrusters 100 Double Unders 15 Left Arm DB Thrusters 15 Right Arm DB Thrusters 100 Double Unders 5 Left Arm DB Thrusters 5 Right Arm DB Thrusters 100 Double Unders (Fitness) 25 Left Arm DB Thrusters 20/35 25 Right Arm DB…

Saturday July 29 2017

PARTNER TRAINING    Teams of 2 For Time (40 min cap) Run together. Divide work evenly with one athlete working at a time. OTHER ATHLETE MUST HOLD WALL SQUATS OR HANGS FROM RIG WHILE WAITING FOR TURN Start at any station but stay in order. Buy-In double block run with partner passing mb  Then 5…

Friday July 28 2017

WARMUP  banded leg series plus ankle Tere major ball release and pec 1 mim per area 3 tempo push ups 3/0/3 10ps walking lunges come up on toes 2x banded squat holds 20 secs 5 target burps FUN FUN FUN TIME CAP 30MIN??? ISH  4:00 Mins work/2:00 Mins rest Start each round with a 200m…

Thursday July 27 2017

   15 WEAK SKILL OR MISSED STRENGTH TEMPO and ISO conditioning 3-5 sets  10 ps ZIG ZAG lunges 10 ps towel drags weighted or not 10 ps frontal plain towel drags weighted or not 5 negative pull ups 10 ps box steppe with torso twists, banded 3 min cardio bike, run, row, skip

Wednesday July 26 2017

  SEE YOU TONIGHT FOR RELEASE AND MOBILITY  WARMUP 10 ps dowel SL Good mornings, lead with back heel  10 MB heel rolls  10ps SASL Band pulls 10 ps SL Sit to stand band around knees 3x 10 sec Yielding ISO lunges  5 point lunge Strength 10-15 min 1 rm Turkish set ups WOD AMRAP…

Tuesday July 25 2017

  Lifting tonight….Crossfit… Spectator Sport….love it  Warm up banded hamstring release 1 min per side banded hip floss 1 min per side  20 jumping jacks 5 jump knee tucks 10 ps lunges 3/0/1 tempo 10 mouton climbers  10 plank with rotation  10 burps  STRENGTH Deadlifts 3-3-3-3-3 (build up in weight; NO dropping bar at top…

Monday July 24 2017

Let’s have some fun today   Bench mark workouts! There are 3 here pick 1  ! Warm up 30 sec release with Ball on chest, lats upper traps  band releases on legs and arms mini band activation for hips and shoulders 2x bear crawl 2x crab walks SL SL banded pull backs 5 bottom up push…

Saturday July 22 2017

Partner training at it’s nicest Cardio event….. oh such fun then  Partner up and finish the following 50 box jumps, 30-in. box 50 kettlebell swings, 2 pood 50 knees-to-elbows 50 wall-ball shots, 30-lb. ball 50 burpees then  Core extravaganza

Friday July 21 2017

MICHELLE WAND…. HAPPY BIRTHDAY !! Went back into the archives and dug this picture up of you showing off your new Crossfit Shirt after winning the sock contest!  Well you have come a long way since then, Michelle, being last in the wods, finding 400 m run challenging to NOW…. chasing your dreams of going…

Thursday July 19 2017

WARM UP ASSESSORY BELOW Weak skill or Missed Strength   We will modify anything…. so done worry !   METCOM Chooses 10 hill sprints ratio 10 work 50 sec rest 2. Marine drive and back with or without burps, vests, mb plus functional assessory work Bicep curls ISO lunges 10 sec holds  10 ps towel…