032817

March 28th, 2017

Barbell:

Back Squat - 5 x 2 @ 90% 1 RM (from 2/20/17)

Strength:

Strict Chest to Bar Pull Ups - 6 x 3.  Scale as needed.  Feel free to do these between your squat sets.

Conditioning:

3 Rounds for time:

4 Bear Crawls (1 = 1 length ACROSS the mats)
15 Ring Dips
2 (per side) Man-Makers (2 push ups, 55s, 35s)

Erin17.5
Erin and 17.5

QUOTE:"A man who views the world the same at fifty as he did when he was twenty has wasted thirty years of his life." - Muhammad Ali


032717

Monday, March 27th, 2017

Barbell:

Press - take 20 minutes to find your 3 rep max, then complete 3 more sets of 3 at 90%.

Conditioning:

For time

Run 600m
10 Hang Power Snatch (115, 75)
Run 400m
20 Hang Power Snatch
Run 200m
30 Hang Power Snatch

Exit Strategy:

Complete 75 Back Extensions with as few breaks as possible.

CindyVUps
Cindy's V-ups.

QUOTE:"You are what you repeatedly do.  You are not what you do occasionally." - Ben Bergeron


032417

Friday, March 24, 2017

Conditioning:

CrossFit Open 17.5

10 Rounds for time of:
•9 Thrusters
•35 Double Unders

Rx: M- 95 lbs / F 65 lbs.

Scaled: Men use 65 lb. and perform single-unders
Women use 45 lb. and perform single-unders

Go here and here for description and variations.

DrewOverhead
If Drew looks excited he has a right to be.  Congrats on the birth of your baby girl!

QUOTE:"The sky is not my limit, I am." - T. F. Hodge


032317

Thursday, March 23rd, 2017 

Conditioning :

AMRAP in 22 minutes:

Row 300m

20 alternating DB Snatches (35, 20)

10 Burpee Box Jump Overs

35 Double Unders

 

Mobilize

20160911_162139
"If we all did things we are capable of doing, we would literally astound ourselves." - Thomas Alva Edison


032217

Wednesday, March 22nd, 2017

 Barbell:

Squat Clean - 7 x 2, AHAP.

Conditioning:

Tabata Mash Up - 8 Tabata rounds, cycling through each of the following exercises each round:

KB Swings (55, 35)
1-Arm KB Push Press (Alternate arms every round)
Air Squats

Your score is total reps completed.

Mobilize

LaTeishaFrontSquat
LaTeisha going low.

QUOTE: "Dream big, work hard." - Sheryl Swoopes


032117

Tuesday, March 21st, 2017

Barbell:

Front Squats - 20 minutes to find your 1 Rep Max for the day, then complete 3 more sets at 90% of that max.

Conditioning:

4 Rounds for time:

Run 400m
15 Toes to Bar
10 Overhead Walking Lunges (45# plate, 25# plate)

Mobilize
KettlebellSync
Kettlebell swings in unison.

QUOTE:"Difficulties in your life do not come to destroy you, but to help you realize your hidden potential and power.  Let difficulties know that you, too, are difficult." - Dr. A.P.J. Abdul Kalam


032017

Monday, March 20th, 2017

Strength:

Weighted Pull Ups - 5 x 5, AHAP

Conditioning:

AMRAP in 12 minutes

10 Power Cleans (135 95)
10 Box Jumps (24, 20)
10 HR Burpees

Exit Strategy:

Complete 10 inversion reps on the rings, as strictly as possible, resting as needed.  If you need to kip, do it.  If you can't get inverted, practice getting your knees as high as possible, or working getting inverted from the low rings.  Be Safe!
ErinDOverhead
Erin doin' some overhead work.

QUOTE:"Liberty means responsibility.  That is why most men dread it." - George Bernard Shaw


031717

Friday, March 17th, 2017

Conditioning:

Bulldog Cup 17.5/CF Open 17.4

Complete as many rounds and reps as possible in 13 minutes of:
• 55 deadlifts
• 55 wall-ball shots
• 55-calorie row
• 55 handstand push-ups

Rx:
Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target
Women deadlift 155 lb. and throw 14-lb. ball to 9-ft. target

Scaled:
Men deadlift 135 lb., throw 20-lb. ball to 9-ft. target and perform hand-release push-ups
Women deadlift 95 lb., throw 10-lb. ball to 9-ft. target and perform hand-release push-ups

Go here and here for workout demonstration and descriptions, and variations.

JacobOverhead
Welcome home, Jacob!

QUOTE:"Everyone has a plan 'til they get punched in the mouth." - Mike Tyson


031617

Thursday, March 16th, 2017

Conditioning:

Every 5 minutes for 4 rounds, row 500m and complete 50 Double Unders as fast as humanly possible.

then, after exactly 5 minutes of rest, complete 50 Burpees for time.

Scale as needed.

Mobilize
BarbellTGU
Gettin' down with Turkish Get Ups.

QUOTE:"Incredible change happens in your life when you decide to take control of what you do have power over instead of craving control over what you don't.” - Steve Maraboli

 


031517

Wednesday, March 15th, 2017

Barbell:

Back Squat - 5 x 3 @ 85% 1 RM (from 2/20/17)

Conditioning:

4 Rounds for time

15 DB Thrusters (35s, 20s)
20 V-Ups
20 Kettlebell Swings (55, 35)

Exit Strategy:

8 Turkish Get Ups, AHAP, with a barbell if you're able.

KeriOverhead
Gettin' after it.

QUOTE:"There is nothing noble in being superior to your fellow man; true nobility is being superior to your former self." - Ernest Hemingway