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

Monday

This 6 weeks will be a combination of strength building of the main power lifts, Back Squat, Shoulder Press, Deadlift with a 5’s, 3’s and 2’s week, as well as complimenting this with speed work on the olympic lifts with snatch/clean and jerk OTM work and shorter more intense traditional CF workouts.

Noon class putting forth maximum hustle, work, and effort to get better each day!

WOD: (six-week cycle test)
A. Back Squat 5×5.
*start around 60% of 1rm and build 5% per set of 5 to 80%+ by your last set.
B. 1 round for time:
Run 600m. *scale to 400.
50 Air Squats
30 Pushpress (75,115#) *scale to around 55% of pp or 65% or sp.

Friday

BadassWOD:
LuRong Paleo Challenge WOD #1
13 Minute AMRAP:
10 minutes of work time with 3 minutes of built in rest time. The athlete’s score is the total number of reps completed.

4 Minutes of Max Calorie Row
1 Minute Rest
3 Minutes of Chest to Bar Pull Ups
1 Minute Rest
2 Minutes of Back Squats
1 Minute Rest
1 Minute of Shoulder to Overhead

Men’s Movement Details

Level III (3)
4 Minutes- Row for Calories
1 Minute Rest
3 Minutes- Chest to Bar Pull Ups
1 Minute Rest
2 Minutes- 165 lb Back Squat
1 Minute Rest
1 Minute- 135 lb Shoulder to Overhead
Level II (2)
4 Minutes- Row for Calories
1 Minute Rest
3 Minutes- Pull Ups
1 Minute Rest
2 Minutes- 115 lb Back Squat
1 Minute Rest
1 Minute- 95 lb Shoulder to Overhead
Level I (1)
4 Minutes- Row for Calories
1 Minute Rest
3 Minutes- Jumping Pull Ups
1 Minute Rest
2 Minutes- Air Squats
1 Minute Rest
1 Minute- 65 lb Shoulder to Overhead

Women’s Movement Details

Level III (3)
4 Minutes- Row for Calories
1 Minute Rest
3 Minutes- Chest to Bar Pull Ups
1 Minute Rest
2 Minutes- 115 lb Back Squat
1 Minute Rest
1 Minute- 95 lb Shoulder to Overhead
Level II (2)
4 Minutes- Row for Calories
1 Minute Rest
3 Minutes- Pull Ups
1 Minute Rest
2 Minutes- 80 lb Back Squat
1 Minute Rest
1 Minute- 65 lb Shoulder to Overhead 
Level I (1)
4 Minutes- Row for Calories
1 Minute Rest
3 Minutes- Jumping Pull Ups
1 Minute Rest
2 Minutes- Air Squats
1 Minute Rest
1 Minute- 45 lb Shoulder to Overhead