Previous month:
May 2017
Next month:
July 2017

June 2017


Friday, June 30th, 2017


Front Squat - 20 minutes to find your 1 Rep Max.


Find your 5 Rep Max weighted dip (rings if possible).


6 Rounds for time

20 OH Walking Lunge (45# plate, 25# plate)
10 Toes to Bar
Chris pickin' up heavy stuff.

QUOTE:“You have power over your mind – not outside events. Realize this, and you will find strength.” – Marcus Aurelius


Thursday, June 29th, 2017


10 Rounds-

Every 2 minutes, Row 200m as fast as possible.

Then, after rest, complete

3 Rounds:

Max Effort Barbell Curl (75. 55)
Rest 30 Seconds
Max Effort Lying Tricep Extentions (75, 55)
Rest 90 Seconds

Erin and Co., overhead.

QUOTE:"You cannot be prideful and teachable at the same time." - John C. Maxwell


Wednesday, June 28th, 2017

Bulldog Cup 17.9

You guessed it - CrossFit Total, with a twist.

The CrossFit Total is the sum of the 1 Rep Max completed in each of the following lifts, in this order:

Back Squat

Each 1 Rep Max attempt MUST be witnessed by a coach to count, so call them over when you're ready.  There will be 4 scores for this last Bulldog Cup WOD - one for each lift, then one for the total.  All 3 lifts MUST be finished by the end of class, according to the gym clock.  So move as fast or slow as you need to, but make sure you get a score in each lift to avoid a goose egg.

Get your mind right and come in with a purpose!

QUOTE:"The Iron never lies to you. You can walk outside and listen to all kinds of talk, get told that you’re a god or a total bastard. The Iron will always kick you the real deal. The Iron is the great reference point, the all-knowing perspective giver. Always there like a beacon in the pitch black. I have found the Iron to be my greatest friend. It never freaks out on me, never runs. Friends may come and go. But two hundred pounds is always two hundred pounds.” – Henry Rollins


Tuesday, June 27th, 2017    


5 Rounds for time:

20 Wall Ball Shots (20, 14)
5 Squat Cleans (185, 125)
Rest 2 minutes


Practice Skin-the-Cats.  If you're good work up to 5 in a row.

Hip, Quad, Shoulder

Terri gettin' her mind straight for another round of wall balls. 

QUOTE: "The bamboo which bends is stronger that the oak which resists." - Japanese Proverb


Monday, June 26th, 2017


Every 2 minutes for 5 attempts, complete 1 Snatch. Warm up to your working weight.  Once your working sets start, work up to a 1 Rep Max.


AMRAP in 15 minutes

5 Man Makers (35s, 20s)
Run 200m (1 rep per corner)

Exit Strategy:

Accumulate 2 minutes of handstand holds.  If you can hold it away from the wall for at least 15 seconds, then don't use the wall.

Matt working through some cleans. 

QUOTE: "Talent without grit is just potential.  Talent plus grit is unstoppable." - Ben Bergeron


Friday, June 23rd, 2017


Overhead Squats - take 12 minutes to work up to a 3 rep max, then complete 3 more sets of 3 at 90% of that max.


Handstand Walk drills - try doing something you haven't done before, even having a partner keep you upright while you take as many steps as possible.  Shoulder taps against the wall or on the box, walking away from the wall after being inverted against it, or just plain holds are all fair game.


4 Rounds, as fast as possible per round, for total time

10 Chest to Bar Pull Ups
10 Burpees
92m Shuttle Run (4 x 23m)*
Rest exactly 2 minutes between

*23m is going 3 doors on our building, i.e. - if you start at on side of a big door, go to the beginning of the 3rd door away.  OR if you start at a small door, sprint to 3 doors away.  Go down, back, down, back, and you've completed your 92m (75ft).
Elizabeth locked out.

QUOTE:"I've found that the sexier the exercise, the lower the chances are that it translates to sport function or performance." - Tim DiFrancesco


Thursday, June 22nd, 2017


"Linda" - a.k.a. "The 3 Bars of Death"

10, 9, 8, 7, 6, 5, 4, 3, 2, and 1 rep for time of:

Deadlift (1.5 x bodyweight)
Bench Press (bodyweight)
Clean (3/4 bodyweight)

Set up 3 bars, scale as needed, and go hard.


Girl power.

QUOTE:"There is no greater cause of melancholy than idleness." - Robert Burton


Wednesday, June 21st, 2017


Every 2 minutes for 5 attempts, complete 1 Clean and Jerk.  Once your working sets start, work up to a 1 Rep Max.


Pistol drill - take 10 minutes to work on the drill your coach provides.


As fast as humanly possible,

3 Rounds

60 Double Unders
20 Overhead Squats (95, 65)

Just before the hammer drops.

QUOTE:"The best things in life make you sweaty." - Edgar Allan Poe


Tuesday, June 20th, 2017

Conditioning :


3 rounds for time 

Run 400m 

21 KB Swings (55, 35) 

12 Pull Ups


With only a barbell, complete 25 Squat Snatches for quality. Start with the barbell mid shin. 


QUOTE:"You can observe a lot by watching." - Yogi Berra


Monday, June 19th, 2017

Remember, there is no  8:30 class today!


Push Jerk- complete 5 x 2, working up to today's 2 rep max.  Use a Push Jerk only. Take your time and warm up properly to get this right.  Don't skip through this lightly, grit your teeth and see what you're made of.


3 Rounds for time

30 Alternating DB Hang Power Snatch (55, 35)
50 Double Unders


Pigeon stretch 2 min/side (chest to floor).

What lifting 301# at 127# bodyweight looks like.

QUOTE: "More is not necessarily better.  Better is better." - Greg Glassman