I think we had our fill of Dumbbell work for the week after Wednesday “fun.” Here’s a little double trouble workout that is meant to be a couple of quickies back to back. Make sure you go light to ensure they are fast and so that you can stay fast! That’s why there is a … More Friday Funday!
Today a was great Partner workout…. and those Thrusters brutal! Spicy with a capital “S!” haha. So, tomorrow we will jump right into our conditioning piece. The focus is to get to the Pull-Ups and do as many reps as possible for the remaining time of the 5 min AMRAP. Today was focused heavily on … More Happy Birthday ERIK!
26th Of October Year 2021 Accessory 3 Sets Of: 10 Barbell Roll Outs 20 Dual Leg Lift Overs 30 Russian Twists 2 Min GOAT Training Conditioning Partna’ Workout! AMRAP 10 Partner 1: 10 Power Cleans @95/65 or 135/95 10 Thrusters 10 Front Rack Walking Lunges While Partner 2 Does: GHD’s Rest 2 Minutes AMRAP 10 … More Grab Your Partna’ Do Si Do!
I hope everyone had a great weekend. Here’s to a Monday and starting the week off right!! See you all tomorrow 25th Of October Year 2021 Strength Front Squat + Shoulder to Overhead (1+3) Conditioning AMRAP 16 8 Deadlifts @225/125 or 275/185 10 Handstand Push-Ups 10 Goblet Squats 18 Hand Release Push-Ups
I delivered my replica of the old Toyota to my Godson, Lil Bobby. All the work and a bum thumb was all worth it seeing him play with this hopefully heirloom Truck. The reaction my sister had too was priceless 🙂 I love making things especially when they are gifts to my loved ones. Here … More Lift. Move. Work! Friday Funday!
CrossFit’s “Lift. Move. Work” online event will begin this Thursday the 21st. It is designed for Affiliates to host the event within a normal 1 hour CF class with each component of the challenge using a 20 minute running clock. It’s kinda like the Open, but also kinda not. There are no Judges, like the … More Let’s Get Our Pump On!
There is a show on Netflix, I don’t think it’s new because there are three seasons out right now, called “Explained.” I started watching some of it this weekend. Very interesting and entertaining. It grabs your attention while cleverly delivering information about and on all kinds of topics. I particularly enjoyed “Country Music” “Dogs” “Chess” … More Intervals
Motivation Monday! A quick workout, a lighter barbell, or just tailoring the workout to your immediate needs is better than no workout. Active recovery is also a terrific choice… utilizing Open Gym is a great time to add in any extra activity! 18th Of October Year 2021 Strength Back Squats 1×15 @60-65% 2×8 @70-75% 3×3 … More Motivation Monday
15th Of October Year 2021 Conditioning Chipper 10 Sandbag OTS 30 Burpees 30 Power Snatches @75/55 or 95/65 30 Pull-Ups 30 Box Jumps 30 Cal Bike 30 Box Jumps 30 Pull-Ups 30 Power Snatches 30 Burpees 10 Sandbag OTS
13th Of October Year 2021 Strength Establish a Heavy 1RM Thruster in 10 Minutes! Conditioning 18 Min Time Cap of: 21-15-9 Cal Row Front Squats @60% of Heavy Thruster Established Above Then: 100 Double Unders Then: 40-30-20 Dumbbell Snatch @50/35 Air Squats