Stephen C. was has always been a hard charger and somehow he seems to keep improving. It doesn’t matter what the WOD he attacks it with aggression and pushes everyone around him.
Workout: 5 x 3 back squats @ 80% 1RM
then
3 sets of max rep pull ups
(dead hang preferred)
Not just the workout. For some reason I can’t find the photos I uploaded to post them for the workout. I’ll give it another shot in the morning at the gym.
Great job everybody.
Workout: for total reps
“Tabata- Fight Gone Bad”
Do a full 8 rounds of Tabata intervals before moving onto the next exercise.
Mitzi P. goes way back in CrossFit, we actually attended the same Certification Seminar 5 years ago. You would think that she would at least slow down a little. Even when battling through injuries she is always putting forth her very best and insipring those around her.
Workout: 5 x 3 weighted dips
then
using a weight 85% of your 1RM clean, do 2 power cleans on the minute for 15 minutes
Sometimes the most undaunting exercises can become a complete mess when coupled together. The 6pm class enjoying the benefits of not so random couplets.
Workout
Tues: 7 DL singles @ 95% 1RM rest 2 minutes between pulls
then
5 rounds of 15 KBS/30 double unders
Wed:
For Time
“Ode to Amundson”
7 - heavy thrusters, 7 - c2b pull ups x 3
run 400
5 - heavy thrusters, 5 - c2b pull ups x 3
run 800
3 - heavy thrusters, 3 - c2b pull ups x 3
run 400
I know it’s his first day back and all, but if Hector can smile during the whole WOD then we must be going to easy on him.
Workout:
On the minute for 15 minutes complete 1 round of the sequence
1 - push jerk from behind the head
2 - OHS
3 - C2B pull ups
He hides it really well most of the time but apparently Craig can row so fast he becomes transparent. I also heard a rumor that he is so fast he can dodge rain drops.
Workout:
5 x 3 back squats
then
8 - 40 yard sprints
(sprint 40 then walk back to the starting point and repeat until all 8 sprints arecompleted)
Sylvie and Helen working through the push presses during the Thursday WOD. Don’t be fooled by their mellow attitudes. These girls will stomp your ass during a wod and not even think twice about it.
Workout: For Time
Push-Press 15-12-9-6-3
weighted lunge 6-8-10-12-14
med ball toss sit up 15-15-15-15-15
Men’s Rx 115#/30#
Women’s Rx 83#/15#
Seeing as we like to make use of the climbing ropes frequently, I thought we should maybe do some research to see if there are other ways of climbing ropes that we are not using. Much to my dismay, rope climbs with no feet is listed as an intermediate way of climbing the ropes. Looks like we’ve got some new challenges.
Workout: For Time
3 rounds
5 - DL’s (1.5x bw)
2 - rope climbs
15 - box jumps
100m - run
Just like many people I became a fan of the show “The Deadliest Catch”, it was hard to not put yourself in the shoes of the people on the TV screen. You were drawn to their honesty and dedication to their crew. Capt. Phil Harris of the Cornelia Marie exemplified the no BS attitude that it sometimes takes to get the job done in less than ideal conditions. Here is a link to some of Capt. Phil’s most memorable moments. CAPT PHIL
WORKOUT: For Time
3 rounds for time:
10 broad jump
21 KBS
24 push-ups
what you wish for. So everybody wants to work on core strength and abs but we’re tired of K2E’s so in an effort to add some variety to the midsection work I have been diligently scouring the internet for new and exciting exercises. There are some new tricks headed your way just in time towork off the winter layer.
Workout: For Time
5 rounds of:
250M row
15 push press
12 box jump
9 KBS