Be sure to get in some midweek stretching. 21-15-9 Deadlifts (185/130) Bar Facing Burpees 50DUs between rounds If you want to achieve greatness stop asking for permission. ~Anonymous
bar facing burpees
Up and down, off the ground. Time to get the work done. MetCon CFG Open WOD 14.5 21-18-15-12-9-6-3 Thrusters (95/65) Bar facing Burpees *20min Cap “The most powerful agent of change is a change of heart.” –B.J. Marshal
I’ll give ya a couple of guesses… CrossFit Games Open WOD 11.2 10min AMRAP 60 Bar Facing Burpees 30 Overhead Squats (120/85) 10 Muscle Ups Open prep. It’s kind of fun to go back and revisit old Open… Read more »
Keeping in line with the named WODs this week, here comes “Rahoi.” US FBI Supervisory Special Agent Gregory J. Rahoi, 38, of Brookfield, Wisconsin, assigned to the Hostage Rescue Team, based in Quantico, Virginia, was killed on December 6,… Read more »
Recap of “Gong” and onto some overhead squats and burpees. Strength/Skill 15-20min to Find 3RM OHS MetCon For Time 10-8-6-4-2 OHS (95/65) 2-4-6-8-10 Bar Over Burpees Similar but different with the burpees. Yep.
Lots of rowing lately. Luckily, today is not a rowing day, huh? You’ve wanted to try it, but you haven’t. You’re ready for something that’ll keep you going all the way to your goals, but you haven’t found it… Read more »
Kizzie working through some back squats to get to her max.
10-8-6-4-2 DL (275/195)
20 Total Box Stepups (30/24)
Additional Fun with Gymnastics
“Blood, Sweat and Respect. First two you give, the last one you earn.” —Dwayne “The Rock” Johnson