Jon going for some serious hang time, with the progress he’s making he is going to be a contender for top dog if he keeps it up.
The Teen CF schedule is changing to MOnday,Wednesday and Friday at 5pm. There will be no morning teen classes.
I swear I only pulled up ‘Youtube’ and this next video was one of the “being watched” it’s really not what it looks like.
Me my Shark and I from Chuck Patterson on Vimeo.
How scared would you be in this situation? 1 not freaked at all just admire the moment 10 instantly need to change your shorts.
Workout: 3 x 5 push press @85% 1rm
then
3 rounds of
5 - weighted pull ups
10- kbs
15- box jumps
Sometimes, certain exercises match together perfectly to provide a stimulus that is both unexpected and completely efficient. What are the two exercises that you fear the most but secretly enjoy the results they produce?
Workout: 3 x 5 front squat @ 85% 1RM
then
2k row for time
Actually, I’m not really sure what the reward is for getting your workouts in during the early,early morning hours. Is it the endorphin rush? Or maybe it’s just the most convenient time of the day. Here are some interesting findings about this very subject.
Workout(s):
WED 8/4
5 x 3 Shoulder press @ 90% 1rm
then
3 rounds of
row 250
5 hspu
run 250
1 rope climb
THURS 8/5
AMRAP
20 minutes
3 - clean and jerks (185/133)(135/88)(115/63)
6 - mattnasty’s
9 - toes2bar
FRI 8/6
5 x 3 back squats @ 88 and 3/8 % 1RM
then
“The Newport Crippler”
30 BW back squats
run 1 mile
for time
See this is exactly why I like to sit in my bubble room all day when I’m not working out at the gym. How did Sheldon gash his hand? Check out the video below for some insight.
Workout: 5 x 3 DL @ 85% 1RM
then
2 rounds for time
row 500
25 - thrusters (45/33)
15 - pull ups (C2B)
05 - burpees (hop over a paralette)
Besides the “chest to bar(head over the bar)” rule, what are some other ideas we can come up with to raise the bar a bit and make everybody do the same amount of work? Burpee over a paralette? HSPU’s on db”d head to ground? There are some more, let’s here your ideas.
Workout: 6 x 2 bench press @ 90% 1rm
then
6 rounds of
:30 plank hold
:30 rest (must do 7 push ups during rest period)
Then
50 ball toss sit ups
No matter how hard the workouts get this week I’m pretty sure none of them will be as scary as some of the stuff in that video.
Workout: for time
20 - 15 - 10 - 5
front squats (155/103)
kbs (53/35)
burpees
In case you missed it, one of the hardest hitting DB’s to ever play the game passed away the other day. I remember watching him as a kid waiting for him to lay somebody out.
Workout: 1 x 5 DL ( go fora 5 rep max )
then
3 rounds for time
500m - row
2 - rope climbs
12 - dips
it was delicious
Words and photos don’t begin to do this masterpiece justice. And to top it off, it tasted fantastic. Do you need a custom cake?
or ronnie@crossfitnsc.com 
workout: 3 x 5 push JERK @ 85%1RM
then
21-15-9 of
push press (115/83)
box jump
k2e
Chelsea first came to us as a shy girl who just wanted to workout. She has turned into a serious buttkicker who is not afraid to talk a little trash to spice up the wod. I’m getting a bit nervous about what the next metamorphosis may be.
Workout: 3 x 5 back squat @ 85% or 5# more than 7/12
then
3 rounds for time of
200m run
7 - pull ups
10 - broad jumps