You guys found out yesterday that a TEAM WOD is no joke! There’s something about working as a team that causes you to push harder. You don’t want to let them down. You want to pull your weight. Overall it produces what we want in CrossFit- INTENSITY! I really loved seeing you guys all work […]
Weighted Back Extensions 10-10-10 (35/15#) Weighted Barbell Lunges 10-10-10 (45/30#) Alternate between the two movements with ~1-2 min rest between each. Lunge with barbell on back 10 each leg. _____ 5 RFT: Row 250M 5 Power Cleans (70% of 1 RM) […]
TEAMWORK (3-5 man teams) Row 2K 100 Wallballs (20/10#) 200 Burpees 300 Russian KBS (53/35#) Row 2K […]
I don’t know who needs to hear this today but this has been on my mind for that last few days: If you’re currently digging an early grave with your spoon and fork, let me tell you something- There is someone who cares about you and wants, no- NEEDS, to keep you around longer. I […]
DE Press 10×2 – 70% of 1 RM – Every 90s ___ Annie 50-40-30-20-10 Sit Ups Double Unders […]
ME Overhead Squat 2-2-2-2-2 (on a 3 minute clock) ___ Half Angie 50 Pull Ups 50 Push Ups 50 Sit Ups 50 Squats You must complete all reps of one movement before moving to the next. ___ David Bowden- writer, poet, man of God. One of my favorites is his poem, Paper Highway. […]