Wednesday 5/13/2015
A. Front Squat 6×5@70% of 1 RM on last set B. “light at the end of the…” 50 thrusters 95/63 40 box jump step downs 24/20 30 sq cleans 95/63 20 HSPU 500m row
May 2015
Kris
First wod I remember: Fight Gone Bad Short term goal: Reduce body fat Long term goal: Strong core, strong back Interesting fact: I’m a mom of two awesome boys ages 9 and 11 who live and breathe sports all year long. There is nothing better than watching your own kids kick ass in their games. …
Sean and Kirby
Let’s hear it for the soon-to-be Mr. and Mrs. Bonnell! These love birds are going to be hitched this Saturday, 5/16. If you see them make sure to say congratulations! Sean and Kirby Bonnell First wod remembered? Sean: CalSue…… this was the capstone to our rugby preseason training and the beginning of my crossfit journey. …
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Tara Dean First Crossfit wod I remember? I don’t remember actual full workouts from early on but I do remember how much pain I felt in my legs after first doing wallballs and incredible fear of boxjumps. Short term / long term goal? Short term would be to continue to work on my form for …
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Lisa Thalhamer First wod I remember: One thing I like most about Fitness is the variety from day to day, so typically I only remember the workout long enough to get through it, and then I forget it! The only one I’ve ever quit on was the Dirty 30 in foundations when I missed on …
Tuesday 5/12/2015
A. Push Press 6×5@70% of 1 RM on max reps last set B. “Oh please” 21-18-15-12-9-6-3 TTB burpees C.Tabatta weighted plank holds
Monday 5/11/2015
Member appreciation week. Look for updates and emails all this week with instructions on how to earn tickets! A.Back Squat 6×5@70% of 1 RM ME on last set B. “Nasty Girls” 3 RFT 50 air squats 7 muscle ups (or 14 burpee c2b) 10 hang power cleans 135/93
Saturday 5/9/2015
“Batman and Robin” In teams of 2- 26 Minute AMRAP Partner A runs one 400M Sprint Partner B does AMRAP Hang Power Cleans + Jerks (135, 95) until A gets back. Switch and repeat. (score is reps of hang power clean and jerks) (Each person only runs once and C and J’s once) Partner A …
Congratulations Sam!
Way to go Sam! In a few short weeks she pr’d her back squat by 20# and her deadlift by 10#! Sam had lifting experience coming in so her form is great and her cardio is catching up quickly-she pr’d the med ball run and 800m run too! Not to mention she rx’d Fight Gone …
Friday 5/8/2015
A. Deadlift 5×8 @65% of 1 RM ME on last set B. AMRAPx8 8 russian KB swings (heavy) 8 goblet squat (same bell) 8 hspu
