Cleans
Burpees
Toe to Bar
WOD Blog |
It's time for everyone's favorite movement to come back into play: The Burpee! Yeah! It's only a little bit though, so don't worry... or worry.
Oh, let's all congratulate the Pink Assassin for completing the 30 muscle up challenge, and to our super star actor Drew for knocking 25 seconds off his Fran time. Great job peoples, great job!! 10-1 Exchange Wall Balls Burpee Pull Up *3 Push Presses in between each round. Happy Wednesday! We have some people moving some weight: Jackie hit a 20# front squat PR, and Amanda pulled a 235 1 rep deadlift. We have a few traveling Crossfitters visiting us this week. Kyle (Oregon), Ian (Florida), and Heather (Chicago). If you see them, get them to say the word of the day!!
We have a fast one for y'all today. Quick and Painless? 6 Deadlift 12 Kettlebell snatch (each arm) 24 Double unders 48 Flutter kicks Warm up- 21-15-9
JT: Handstand push up Ring dip Push up Work Capacity- On the minute do: 3 Front squats 6 Knees to elbows (as many Thrusters as possible with the remainder of the minute) 45/35# plate 15 min AMRAP
6 Ground to overhead 12 Wall balls 24 Double unders The only easy day was yesterday! Go Fast!!! You're either first, or you're last.
25 Ring dips 20 GHD sit ups 15 Burpees 400m Run 30 Toe to bar 400m Run 15 Burpees 20 GHD sit ups 25 Ring dips AMRAP in 20 min of:
3 weighted pull ups 3 Handstand push ups 3 Push press 3 Pistols (each leg) 3 Kettlebell swings Post rounds to comments 2 rounds of:
25 Push press (65/45#) 100m Kettlebell farmers walk 4 Front Squat 25 Thrusters 10 GHD sit up/ back ex 4 Front Squat 25 Pull ups 100m Kettlebell farmers walk 4 Front Squat Good job to everyone who came and met/conquered Fran yesterday!!
10 rounds for time of: 5 Ring push ups 10 Box jumps 20 Double unders Hey y'all. We hope you had a wonderful weekend filled with laziness and gluttony. We know we did!! Congratulations to Ms. Flacco for finishing her Escape From Alcatraz swim in 38 minutes... let's be honest, most of us would've drowned about 2 minutes in.
Now, we do have a special guest today. She is a lovely lady by the name of Fran. If you are yet to have met her, I'm more than sure you will love her! Fran 21-15-9 Thrusters Pull Ups |
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August 2015
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