Monday, October 9th, 2017: Finding My Fit

October 8, 2017

Warm-up: 10 pass throughs 10 figure 8’s 10 inch worms 5 goblet squats 5 pause back squats 10 good mornings STRENGTH Back Squat 5×3 @85-95% WOD “Deadly Springs” 10min amrap 3/3, 6/6, 9/9, etc Burpee Box jumps 24/20 Deadlifts 225/155 L1: 95/65 L2: 135/95, L3: 185/125 Blog: Finding My Fit, Teaching My Kids Life Balance […]

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Saturday October 7th, 2017: Hero Wod Andy

October 6, 2017

“Andy” For time: wearing a 20-lb/14-lb  vest: 25 thrusters 115/80 50 box jumps 24/20 75 deadlifts 115/80 1.5-mile run 75 deadlifts 50 box jumps 25 thrusters L1: 65/35 L2: 75/45 L3: 95/65 *Should only wear a vest if doing the Rx weights* Post time to comments. U.S. Army Sgt. 1st Class Andrew T. Weathers, 30, […]

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Friday October 6th, 2017: The Most Revealing Test in CrossFit

October 5, 2017

Warm-up: 10 air squats 10 lunges 15 situps 15 burpees 10 pass throughs 10 figure 8’s 5 muscle cleans 10  cleans (increase depth each rep) STRENGTH- Power Clean (touch and go) 4×4 @80-90% WOD “Bear Naked Ladies” 10min AMRAP 3 reps of Bear Complex 135/95 6 hspu 10 OH Plate lunges 45/25 L1: 65/35 L2: […]

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Thursday October 5th, 2017: 10 Ways to Start Your Morning

October 4, 2017

Warm-up: 10 air squats 10 lunges 15 situps 15 burpees 10 pass throughs 10 figure 8’s WOD “Emily” (changed 100m to 200m run) 10 RFT: 50min cap 30 double unders 15 pullups 30 squats 200m run 2min rest after each RD (18min rest) **score includes rest time The “Emily” Hero WOD was originally posted on […]

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Wednesday October 4th, 2017: When should you go RX?

October 3, 2017

Warm-up: 10 air squats 10 lunges 15 situps 15 burpees 10 pass throughs 10 figure 8’s 5 Strict Press 5 Push Press 5 Push Jerk STRENGTH- Strict Press 4×4 @80-90% WOD “Playground” For time: 24min cap 1mile run 21 kb swings 2/1.5, 21 goblet squats 800m run 15 kb swings , 15 goblet squats 400m […]

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Tuesday October 3rd, 2017: WANT TO TAKE YOUR TRAINING UP?

October 2, 2017

Warm-up: 10 air squats 10 lunges 15 situps 15 burpees 10 pass throughs 10 figure 8’s 5 Muscle Snatches 10 Snatches increasing depth each rep STRENGTH EMOM 6 Hang Power Snatch + Power Snatch (70% across) EMOM 6 1 Pausing OHS + 1 OHS (70% across) (***2 second pause in bottom)   WOD “It’s A […]

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Monday October 2nd, 2017: WOD Mentality Longest 278 Seconds

October 1, 2017

Warm-up: 10 air squats 10 lunges 15 situps 15 burpees 10 pass throughs 10 figure 8’s 5 pause back squats @ 45/35 STRENGTH- Back Squat 4×4 @80-90% WOD “Wheel and Deal” 18min Amrap 75 cal row Buy-in then AMRAP: 15 wall balls 20/14 12 Alternating DB Snatch 50/35 9 t2b **scale DB accordingly Blog: Carleen […]

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Saturday, September 30th, 2017: Hero WOD

September 29, 2017

“The Don” For Time (60min cap) 66 Deadlifts (110/75 lbs) 66 Box Jump (24/20 in) 66 Kettlebell swings (1.5/1 pood) 66 Knees-to-Elbows 66 Sit-Ups 66 Pull-Ups 66 Thruster (55/35 lbs) 66 Wall Ball Shots (20/14 lbs) 66 Burpees 66 Double-Unders Scaled- 1/2 reps of everything

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Friday September 29th, 2017: TACO LASAGNA CASSEROLE

September 28, 2017

Warmup Samson Stretch Shoulder Pass Thru Figure 8’s Hip Mobility 400m Run 20 air squats 15 toes to  bar 10 situps 5 pullups 400m Row STRENGTH- Power Clean (touch and go) 5×5 @70-80% WOD “Jack Rabbit” For time: 12min cap 15/12/9/6/3 Hang Squat Cleans 95/65 Box jump overs 24/20 *200m run after each round… finish […]

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Thursday September 28th, 2017: From Smoker to Fitness

September 27, 2017

Warmup Samson Stretch Shoulder Pass Thru Figure 8’s Hip Mobility High Knee Tucks – 15 Russian Twists – 20 KB Snatches – 15 each arm Strict Pullups – 20 Ring Dips – 20 CONDITIONING For time: 15min cap 1000m row, 75 wall balls, 800m run WOD “Double Take” 15min amrap 55 cal row, 55 pullups, […]

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