Tuesday 8-21-12
DE Box Squat 10×2 12″ box (every 90s) ___ For time: 10 to 1- KBS (53/35#) 3 Broad Jumps Perform 10 KBS, then 3 broad jumps. 9 KBS, 3 broad jumps…and so on… […]
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Monday 8-20-12
ME Press 2-2-2-2-2 (on a 3 minute timer) ___ 21-15-9 One Arm Dumbbell Burpee (20/10#) Box Jumps (24/18″) On the One Arm DB Burpee you only have to stand and touch the dumbbell with the other hand at the top. There is no jump. You may switch hands anytime or stay with one hand. […]
110%
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 […]
Friday 8-17-12
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) […]
Thursday 8-16-12
TEAMWORK (3-5 man teams) Row 2K 100 Wallballs (20/10#) 200 Burpees 300 Russian KBS (53/35#) Row 2K […]
It’s Not About You
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 […]