Friday – 042817

Brittany is still doing awesome 35 weeks in! That’s going to be one strong baby.

On your own, row 1000 meters, then
3 rounds NOT for time:
Run in jump rope for 30 seconds
Frankenstein walk length of the gym
8 handstand head press throughs or “shoulder pulses”
6 Goblet mobility squats

Workout of the Day
2 rounds:
In 10 minutes,
Run 1000 meters, in remaining time perform AMRAP of
8 handstand push-ups
4 squat cleans (165/113)

Rest 3 minutes between rounds.

You will have one TOTAL score for this workout.  When you start the second 10 minute round, pick up from where you left off the first 10 minutes.

Post your scores to the Whiteboard.

Thursday – 042717

Veronica is putting in the work!

Back Squat
Find your 5 rep max.
Take 5 minutes to mobilize your squat! You guys know my favorite, the laterally distracted hip stretch to clear any impingement you might have in the front of the hip!

Workout of the Day
E2MOM (Every 2nd Minute On the Minute) for 20 minutes:
In the first 40 seconds of the minute, perform one legless rope climb (NO JUMP, START WITH FLAT FEET!) then perform AMRAP of burpees in the remainder of the 40 second window.

Rest the remaining 80 seconds until the next round. Your score is total burpees completed.  If you can’t do legless, scale to a normal rope climb instead.  If you can’t climb the rope, do 4 strict rope pulls instead.

Post your scores to the Whiteboard.

Wednesday – 042617

Tara from the 8:30 crew.

Find your 1 rep max.
The first part of the class will serve as snatch practice. You can max out, practice the positions, mobilize, whatever you think you need to improve your snatch. OR ask a coach!

Workout of the Day
AMRAP in 10 minutes:
30 double-unders
10 toes-to-bar
10 shoulder presses (95/63)

Careful scaling those shoulder presses!  Those should be relatively light and should not to be a HUGE hold up in the workout.

Post your scores to the Whiteboard.

Tuesday – 042517

Trey is strong enough to handle the 2 pood (70 lb) kettlebell with 1 hand now.  Please disregard Thomas issuing his opinion about the workout in the background.

Injury Prevention
Smash your piriformis/lower back for 5 minutes, then

Complete for quality:
Accumulate 3 minutes of an L-sit
30 Laying W’s into press out

Spend 2-3 minutes on each arm doing a band assisted archer stretch.
Spend 3 minutes on each leg performing a “pigeon” pose.

Workout of the Day
“The Full Jackie”
1000 meter row
50 thrusters (45/33)
30 pull-ups
500 meter row
25 thrusters
15 pull-ups
250 meter row
15 thrusters
10 pull-ups

Post your scores to the Whiteboard.

Monday – 042417

Marky getting all the way down!

Find your 1 rep max in the complex:

Clean pull + 2 cleans + 5 second pause front squat

You may drop the bar between reps, but must be reset for next lift with in 3 seconds.

Workout of the Day
“Classic CrossFit” brought to you Courtesy of

5 rounds for time:
400 meter run
21 deadlifts (135/108) Rx+ (185/133)

Post your scores to the Whiteboard.