Simon says 10 Toe touches… No wonder Greg is smiling. AMRAP 12 10 ea OH Reverse Lunges (45/25) 5 BMU “A good head and a good heart are always a formidable combination.” -Nelson Mandela
Jon demonstrates the “just go, don’t overthink” philosophy well. EMOMx12 1st– 4 MU + 30 DUs 2nd– Burpee Box Jump overs (24/20)* *RX= 10, S1= 8, S2= 6 “A champion is someone who gets up when he can’t.” –… Read more »
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 »
It’s always good to have a group of people working on the same mission as you in case you fall down… “Nasty Girls” 3 RFT 50 Air Squats 7 Muscle Ups 10 Hang Power Cleans (135/95) Let’s have… Read more »
Hope everyone had a nice rest day yesterday, because its time to get back to the grind! Strength 15 – 20 minutes to find 1 RM Snatches MetCon 21 Burpees 15 OHS (135/95) 9 Muscle Ups *8 minute… Read more »
Busy day on Saturday for some open skill work before our WOD. How’s everyone’s calves feeling? MetCon 6min AMRAP 12 DB Stepups (50/30) on 20″ Box 12 Ring Rows Skill Muscle Up Work Grip strength = shoulder… Read more »
Nice work! You kept working at it and it finally paid dividends. Look at that range of motion, my man! MetCon For Time 15 Calorie Row 30 Alternating DB Stepups (50/30; 24/20) 15 Calorie Row 30 Ab Mat Situps… Read more »
Aaron has been diving into this thing head first and doing a fantastic job! Great job, buddy! MetCon For Time 10 Deadlifts (135/95) 10 Power Cleans (135/95) 10 Push Jerks (135/95) 10 MU’s 100 DU’s *10min Cap Back… Read more »
Don’t about our March Madness workouts this weekend! “Nasty Girls” 3 RFT 50 Air Squats 7 Muscle Ups 10 Hang Power Cleans (135/95) *18min Cap Another benchmark WOD. Get excited!
Let’s have some fun with 16.3 today, folks! CFG Open WOD 16.3 7min AMRAP 10 Snatches (75/55) 3 Bar Muscle Ups *Scaled = 45/35 on weights and jumping c2b pullups Bar muscle ups? What?!
It’s pretty clear that kids take in what you are doing. Not sure who was more excited the other day, Daughter or Dad, when she was able to do a wall headstand. I do know both were eager to capture a picture.
EMOM x 10
3 Power Snatches (155/110)
3 OHS (155/110)
*Score is weight
“A leader is one who knows the way, goes the way, and shows the way. —John Maxwell”