WOD: REST DAY
OR WOD OF CHOICE
Yesterday pic: We did 4 rounds:
Walking to fence and back w/#45 weight plate
Sumo deadlift hight pull x10 #75
box jump x 10 (21″ 
push press (75#) x 10
after 4 rounds, run an 800
Great forms on the SDLHP. I will have more pics to come. Almost everyone needed to [...]
WOD: RUN A 15K
So the pic above could be one of our clients from our kids conditioning classes. So here’s the question, Is he in proper POSE running form? Comments please. He’s probably safe since he’s not running a 15 k, just trying to get to first base.
WOD: “HELEN”-3 ROUNDS FOR TIME:
RUN 400
1 1/2 POOD KETTLEBELL SWINGS (SCALE AS NEEDED) 55# RX MALE/35# RX FEMALE
12 PULLUPS
Have fun with this one! See you Wednesday. MAKE SURE TO CHECK OUT OPEN TU/THURSDAY HOURS OR KRAV MAGA WITH MARK. SOON KARSON WILL START UP BEGINNER/INTERMEDIATE TU/THURS A.M. CLASSES. THIS WILL [...]
WOD: CROSSFIT TOTAL
SHOULDER PRESS X1
DEADLIFT X1
BACK SQUAT X1
Doug did a great job today. Don’t know his total, but Doug feel free to Blog it so we can compare. I do remember Cindy’s numbers which were pretty darn impressive. Shoulder press 85#, back squat 185#, deadlift 200#. She is a rock [...]
WOD: “JEREMY” FOR TIME:
OVERHEAD SQUATS (95#/65#)
BURPEES
GREAT JOB BY BOTH CLASSES. HAD ROB FROM FLOWERY BRANCH FIRE STATION VISIT US IN THE A.M. AND WORKOUT WITH US. KARA AND CINDY HAD THE GYM TO OURSELVES AND HAD A GREAT TIME! WHERE IS EVERYBODY?
NOON SHOWED GREAT PROMISES FOR US TO KEEP IMPROVING ON THIS [...]
Almost forgot to load up the pics from Wednesday of this motley crew. Now Coleman’s father, Mark is abusing not only his own child but others as well. Here is a picture of the poor and unfortunate children now after being with Jack for an hour.
WOD: “LINDA” SEE 9:15 POST
Ray was the bomb, doing this workout much faster (about 25 min) than the last time we did it. He was either at prescribed or very close. It took everyone about 30 min to finish this workout. I’m very proud of Cindy and Rachel who went up on [...]
WOD: “LINDA” SEE 9:15 A.M.
Great form from David and John at lunch. They are getting it and the one error across the board for this workout is the early arm bend (including myself). “When the arm bends the power ends.” More on this with the 6:00pm pics!
WOD: “LINDA” AKA 3 BARS OF DEATH: 10-9-8-7-6-5-4-3-2-1 FOR TIME:
DEADLIFT 1 1/2 X BW
CLEAN 3/4 BW
BENCH PRESS BW
My ladies this a.m. improved greatly from the last time we did this workout. We are not at prescribed but everyone went up on weight of everything. I am very proud. Above pic of [...]
WOD: 3 ROUNDS
RUN 400 (PART OF WHICH IS UPSTAIRS)
PARTNER SITUPS 20 EACH
PARTNER BURPEES 20 EACH
WOD: 3 ROUNDS
50 WALKING LUNGES
20 BOX JUMPS 18″ BOX
Jack has trained this swim team for a few years with Crossfit methods. They love it so much they keep coming back! Here I am with the team taking his place [...]
