Yesenia
4 Rounds:
45 Second AMRAP:
Deadlifts @ 1 ½ body weight
45 Second rest
45 Second AMRAP:
Weighted step ups w/ KB (72/53)
1:45 Rest
@20:00
5 Minute AMRAP:
PVC sit-ups
Box Brief:
This Saturday is the water balloon workout, bring a towel and stay away from white clothes!
Amy
Elizabeth G.
3 Rounds:
500 Meter row
50 Double unders
25 T2B
Box Brief:
Ever wonder what the benefits of stretching are? Here is a short article on the top ten benefits you receive from all that stretching you do.
Also a reminder that the weightlifting seminar is today. The 6:30 and 7:30pm classes are cancelled.
Chris Gifford
Hannah
Front Squat
4 – 4 – 4 – 4
6 Minute AMRAP:
Sets of 3 unbroken strict HSPU
*modify with strict press at 70% of 1RM
Box Brief:
This weekend we will have our Water Balloon WOD!
Thursday’s 6:30pm & 7:30pm classes are cancelled due to the weightlifting clinic. Sign up sheet for the class is at the whiteboard.
8:30am crew
Tracy
For Time: Teams of 3
100 Calorie row
100 Box jump overs (24/20)
50 Power snatches (95/65)
50 Overhead walking lunges (95/65)
50 SDLHP (95/65)
100 Box jump overs (24/20)
100 Calorie row
Box Brief:
This Thursday at 6:30pm Ricky Rhinehart will be hosting the weightlifting clinic. Cost is $20.
Josh M
5 Rounds:
5 Squat clean thrusters (135/95)
10 C2B pull-ups
Box Brief:
The weightlifting clinic is back this Thursday at 6:30pm. The cost is $20. Sign up sheet will be posted at the whiteboard.
Talon
Box Brief:
Welcome to the Sunday blog! I’m very excited about the week’s topic. We’re going to be discussing the importance of patience and time. It’s very common in today’s society to expect results quickly from ones actions. As it pertains to Crossfit this is rarely the case. It’s very important to realize that you have to be patient with your goals. Whether it’s performance related or you just want to look good during pool season it all takes time. You may not see the results as soon as you want them. But if you continue to work hard and stay consistent no goal is outside of your reach. This week’s article titled “The Power of Patience” elaborates on this amazing virtue.
I think most of us can agree that steak is amazing and should be eaten at every meal. Thanks to Nick Massie and his creative meal ideas we have one more way to enjoy steak. Hope you guys like NY Strip with Crab Salad and Braised Beet Greens.
….
Allie & Patty
20 Minute Ladder:
1 Power clean (205/145) + 1 Muscle-up
2 Power clean (205/145) + 2 Muscle-up
3 Power clean (205/145) + 3 Muscle-up
Continue adding one repetition to each movement each round
Box Brief:
Thanks to everyone who brought their friends yesterday! It was a lot of fun.
….
3 Rounds: Teams of 3
100 Bench press (135/95)
100 Calorie row
Box Brief:
(Insert witty remark here reminding you to stretch.)
Mr. LaFancy
