WOD for Friday June 24th:

WORKOUT OF THE DAY
STRENGTH:
Every 2 Minutes for 20 Minutes
5 Hang Power Snatch
20 Minutes to a 1RM Snatch
WOD:
Fitness
Performance
8 Rounds
200m Run
8 Wall Ball
12 Sit Ups
Nancy
3 Rounds
400m Run
15 OHS 95/65

Good Reading for the Week

Improve your Hip Mobility

How to be a Bodyweight Ninja

Theology of CrossFit

 

Thought of the Day:

“There is no adversity capable of stopping you once the choice to persevere is made.”

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WOD for Thursday June 23rd:

WORKOUT OF THE DAY
STRENGTH:
5 Sets
5 CGBP
6 Scap Pull Ups
5 Sets
3 CGBP
6 Scap Depressions w/ 3 sec pause
WOD:
Fitness
Performance
Death by 10meters
20 min Max
Switch to Alt Sit Ups/Push Ups at failure

Good Reading for the Week

Improve your Hip Mobility

How to be a Bodyweight Ninja

Theology of CrossFit

 

Thought of the Day:

“It is not how much we have, but how much we enjoy, that makes happiness.” -Charles Spurgeon

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WOD for Wednesday June 22nd:

WORKOUT OF THE DAY
STRENGTH:
Front Squat 5x5
WOD:
Fitness
Performance
A. SA KB Swing 5+5

B. 12 Min AMRAP
250m Row
12 Box Jump
10 Candlestick
12 Goblet Squat
A. KB C&J 5+5

B. 12 Min AMRAP
250m Row
12 Box Jump
10 Candlestick
12 Goblet Squat

Good Reading for the Week

Improve your Hip Mobility

How to be a Bodyweight Ninja

 

Thought of the Day:

If you cry because the sun has gone out of your life, your tears will prevent you from seeing the stars.
Rabindranath Tagore

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WOD for Tuesday June 21st:

WORKOUT OF THE DAY
STRENGTH:
Every 2 Minutes for 16 Minutes

4 Push Press
Every 2 Minutes for 16 Minutes

Press+Push Press+ Push Jerk
WOD:
Fitness
Performance
4 Rounds
12 Burpees
12 DB Thruster
12 Pull Ups
4 Rounds
10 Burpee Over Bar
15 Thrusters 135/95
20 C2B

Good Reading for the Week

Improve your Hip Mobility

How to be a Bodyweight Ninja

 

Thought of the Day:

“They’re only truly great who are truly good.” – George Chapman

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Team Series Winners!

SpringTeamSeries2

After 6 weeks of FUN

our overall winners are

TEAM SIX PACK

week6team_Page_1

Nice work to the Top Individual Performers this Week

week6ind

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WOD for Monday, June 20th

Strength

20 minutes to build to a 1RM Clean

 

WOD

4 Rounds AFAP:

400m/200m Run

15 American Swings

10 Pullups

Rest 2min btwn rounds.

 

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WOD for Friday June 17th:

WORKOUT OF THE DAY
STRENGTH:
none
none
WOD:
Fitness
Performance
3 Rounds
1:00 each exercise
Goblet Squat 35/26
Hand Release Burpees
SA DB Push Press 30/20
Row Calories
Rest
3 Rounds
1:00 each exercise
Box Jumps 24/20
American Swings 53/35
Hand Release Burpees
Air Bike Calories
Rest

Good Reading for the Week

Why We Don’t Follow Through on What We Set Out To Do

3 Stages of Failure in Life and Work and How to Fix Them

Improve your Hip Mobility

 

Thought of the Day:

It always seems impossible until its done. Nelson Mandela

 

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WOD for Thursday June 16th:

WORKOUT OF THE DAY
STRENGTH:
Every 2 Minutes for 16 Minutes
2-2-2
Rest :15 between
Every 2 Minutes for 16 Minutes
2 Power Clean
(65,65,70,70,75,75,80,80+ 51RM)
WOD:
Fitness
Performance
24 Min EMOM
1 10 DB Push Press
2 10 Box Jumps or Step Ups
3 20 Sit Ups
24 Min EMOM
1-5-10 HSPU
2 20 Sit Ups
3 40 Double Unders

Good Reading for the Week

Why We Don’t Follow Through on What We Set Out To Do

3 Stages of Failure in Life and Work and How to Fix Them

Improve your Hip Mobility

 

Thought of the Day:

“One isn’t necessarily born with courage, but one is born with potential. Without courage, we cannot practice any other virtue with consistency. We can’t be kind, true, merciful, generous, or honest.” Maya Angelou

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Team Series Week 6!

SpringTeamSeries2

Who is going to bring it this week??

 

WORKOUT OF THE DAY
STRENGTH:
none
none
WOD:
Fitness
Performance
3 Rounds
1:00 each exercise
Goblet Squat 35/26
Hand Release Burpees
SA DB Push Press 30/20
Row Calories
Rest
3 Rounds
1:00 each exercise
Box Jumps 24/20
American Swings 53/35
Hand Release Burpees
Air Bike Calories
Rest

Make sure you review the standards in the email!

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WOD for Wednesday June 15th:

WORKOUT OF THE DAY
STRENGTH:
4 Sets
10 DB Tricep Extension @2011
rest :45 between arms
5x5 Weighted Dip with 3 sec pause at bottom
WOD:
Fitness
Performance
2 Rounds
A. 2 Min AMRAP
10 Russian Swings
15 Jumping Jacks
2 Min Rest
B. 2 Min AMRAP
7 Cal Row
7 No Push Up Burpee
2 Min Rest
C. 2 Min AMRAP
7 Box Jump
7 HR Push Up
2 Min Rest
D. 200m Run x1

Rest 5 Minutes between Rounds
2 Rounds
A. 2 Min AMRAP
100m Sprint
Max Alt Sledge Hits
2 Min Rest
B. 2 Min AMRAP
8 Box Jumps
8 HR Push Ups
2 Min Rest
C. 2 Min AMRAP
8 Cal Row
8 Burpees
2 Min Rest
D. 2 Min AMRAP
8 American Swings
16 Jumping Jacks

Rest 5 Minutes between Rounds

Good Reading for the Week

Why We Don’t Follow Through on What We Set Out To Do

3 Stages of Failure in Life and Work and How to Fix Them

 

Thought of the Day:

“Change does not roll in on the wheels of inevitability, but comes through continuous struggle. And so we must straighten our backs and work for our freedom. A man can’t ride you unless your back is bent.”- Martin Luther King, Jr.

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