Tuesday May 7, 2013
GUEST DAY! We will be scaling as needed for your friends, but if you want to hit this hard, it’s gonna be a doozey! Back to barbells on Wednesday AMRAP: 20 minutes 20 Wall Balls (14/20) 100m Sprint 20 Ring Rows 100m Sprint 20 DB Lunges (25/35) Finisher: 40 KB Half Moons 8-8-8-8/Each side weighted side bends. Dan…..aka Awesome Sauce...
Read MoreMonday May 6, 2013
Back Squat Find a 5 rep max. “Helen”: 3 Rounds Run 400m 21 KB Swings (16/25kg) 12 Pull-ups Finisher: 100 V-ups Who’s got this one as prescribed? Leader board time! PR BOARD: We had a total of 21 new PR’s for April. Be sure to record every PR that you get for May! We’ll be keeping tally. We’ll be updating the leader board at the end of each month. MURPH CHALLENGE: Some of you might think that since this is a big Hero WOD, you cannot participate. That is the furthest from the truth and we will have scaled options for you to choose from. Do not...
Read MoreFriday May 3, 2013
Snatch Pulls (do not go more than 110% of your max) 3-3-3-3-3-3 Find your max Power Snatch. 10 Rounds: 20 second shuttle runs, 40 second rest. Humans Are Not Broken Car decal vinyl stickers at the gym now! Get yours! New t-shirts & summer tanks coming soon!
Read MoreThursday May 2, 2013
Switch Grip Strict Pull-ups (one hand forward, one hand reverse) 10-10-10-10 Handstand Push-ups / Elevated Ring Push-ups (challenging box), parallette negatives, other scaled options: 10-10-10-10 Kettlebell Deck Squats 10-10-10-10 AMRAP: 8 Minutes 30 Double Unders/Speed jumps 15 Swings (24/28kg), (20/24kg), (16/20kg) Pistol Performance Workshop: Don’t forget to sign up for Monday the 20th either at 10:15am or the 7pm time slot! New progressions and methods to gain single leg strength and balance. A must do. Check this gymnastics-based movement off your list peeps! The last sunny...
Read MoreWednesday May 1, 2013
Front Squat Work up to a heavy 5 EMOM: 20 Minutes Even: Cluster (95/135lb) Odd: Rest GOAT CHALLENGE WINNERS: Congrats to Janie T. and Eric H. for their dedication to our Goat Challenge! Both receive $65 cash and gift certificates to Fresh & Natural and to Chipotle! Janie T: Her goal was to get 10 consecutive double-unders. She got 16 consecutively and surpassed her original goal. To give you an idea of how much she wanted this, she had over 800 points accumulated: Consistently showing up at 5:40am to practice before the 6am class started Bringing her rope to work and...
Read MoreTuesday April 30, 2013
12-9-6-4 Weighted Dips Heavy KB Rows/Each Broad Jumps Do 1 Turkish-Get Up after each round (2 each side total) “Iron Lung” 2 Rounds for total time: Run 800m Rest exactly 90 seconds Row 800m Rest exactly 90 seconds This has become a very popular WOD at CrossFit Athlete Lab. There’s nothin’ “snazzy” about it….but it will give you a “snazzy” kick in the rear. Some of you are “Iron Lung” veterans, so come and see how you fair compared to last year!
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