Friday

How you're feeling

WOD:
‘Filthy 50′
For time:
50 Box jump, 20/24
50 Jumping pull-ups
50 Kettlebell swings, 26/35#
Walking Lunge, 50 steps total
50 Knees to elbows
50 Push press, 30/45#
50 Back extensions/empty barbell good mornings
50 Wall ball shots, 14/20# 10′
50 Burpees
50 Double unders
*scale to 40/30/20 as needed to finish in 25min time frame, NO MORE THAN 30!

Thursday

“If you want to make something happen, go out and give it your best shot. Stay realistic at times, but be driven to make any dream you have a reality. Don’t hold yourself back! Believe. Mentality outweighs a lot of things.”
How Mental Limitations are Slowing Down your Progress

4 year anniversary wod/party this Saturday, October 11! Starts at 4pm.

4 year anniversary wod/party this Saturday, October 11! Starts at 4pm.

WOD:
A. Shoulder press 5×3. *start around 65% of 1rm and build 5% per set of 3 to 85-90%+ by your last set.
B. 15-10-5 reps for time:
Pullups
Power Clean (95,135#)

Wednesday

Today is your DayWOD:
A. Hang Snatch skill work.
B. EMOM x 12.
2 hang snatch (above knee) every min for 12 min.
Increasing weight every other minute. *doesn’t have to be consecutive, just 2 reps completed in the min.
C1. 3×10 straight leg KB RDL (heavy)
C2. 3×20 GHD/straight leg abmat sit-ups

Tuesday

“I’m the first to admit that giving 100 percent every workout, every day, is probably not realistic — unless you’re Rich Froning. But if you’re willing to work your ass off and put 95 to 100 percent effort into all workouts, you’re way ahead of the game. Many people will settle for something a bit more comfortable, but if you’re maximizing effort and exploring your limits, you’re d*** good at CrossFit.”
Top 5 Ways to Know You’re Good At CrossFit

The 6:00am class starting the morning off right! #hardwork #dedication

The 6:00am class starting the morning off right! #hardwork #dedication

WOD:
A. Back Squat 5×3.
*start around 65% of 1rm and build 5% per set of 3 to 85-90%+ by your last set.
B. 2 rounds for time:
200m. Run
20 box jumps
15 pushpress (75,115#)

Monday

Special thanks to everyone who made it out to bring a friend yesterday! We had a blast!

Special thanks to everyone who made it out to bring a friend yesterday! We had a blast!

WOD:
A. Deadlift 5×3.
*start around 65% of 1rm and build 5% per set of 3 to 85-90%+ by your last set.
B. Alternating Tabata. 20x10x8
Pushups (touch and go-NO resting on floor)
Squat
Double Unders *scale to single unders

Friday

stronger than before

WOD:
A. Deadlift 5×5. *start around 60% of 1rm and build 5% per set of 5 to 80%+ by your last set.
B. EMOM x 14 min- partner sled pull/push (25m. down-25m. back)
2-3 person teams
Odd min: partner 1 drags down, partner 2 pushes back
Even min: partner 2 drags down, partner 1 pushes back
if its 3 person teams;
partner 1 drags down, parter 2 pushes back, partner 3 drags down, partner 1 pushes back, partner 2 drags down… etc
*keep weight light enough that the pace and speed stay constant over the duration, but still challenging.

Thursday

Am I pursuing excellence, or am I doing the bare minimum? Am I copping out? Am I expecting the best of myself? Am I holding myself to high standards? While not everything deserves my best effort, there are some things that certainly do deserve my best, all the time. Training is one of those things. Even if you are not competing or training for a specific goal, you reap the fitness that you sow.
Training with Integrity

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Sign up for The Romp at Riddle point! Register by this Friday and get it for the cheapest price, $40 if you’re on a team, $55 if you’re individual!

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WOD:
For time:
50 wallballs (14# 10′, 20# 10′)
30 hang power cleans (95,135#)
15 ring muscle-ups. *scale to progression on floor, 1-1 (CTB pu + dip), or 1-1 (pullup+ pushup)

Wednesday

WOD:
A. Shoulder Press 5×5.
*start around 60% of 1rm and build 5% per set of 5 to 80%+ by your last set.
B. EMOM x 10 min:
Odd min: 10 box jumps (pick a challenging height)
Even min: 10 burpees

Tuesday

“Instead of backing off and allowing nature to heal the damaged area over an extended period of time, I use the methods Wright and Ziegler recommended: immediately do something to feed blood and nutrients to the injured body part. The main thing I stress to all of my athletes when they get hurt is to keep training. As could be expected, this goes against the grain of most trainers and team physicians.
Injury and Opportunity

It was a beautiful evening! Why not have class outside!?

It was a beautiful evening! Why not have class outside!?

WOD:
A. Power Clean skill work.
B. EMOM x 12 min: 1 power clean.
*increasing weight every other round (6 total weight gains) to a solid heavy single.
C1. 3×10 barbell good mornings
C2. 3×10 Strict toes-bar