Month: September 2019

CrossFit WOD, September 23, 2019

09232019 Skill Front Squat (5-5-5) Back Squat (5-5-5) Metcon Metcon (AMRAP – Rounds and Reps) Complete As Many Rounds As Possible in 9 minutes of: 9 Thrusters 100#/70# 9 Bar Facing Burpees Metcon (AMRAP – Rounds and Reps) Complete As Many Rounds As Possible in 9 minutes of: 9 Dumbbell Thrusters 20#/15# 9 Dumbbell Facing… Read more »

CrossFit WOD, September 20, 2019

09202019 Weightlifting Shoulder Press (8-8-8) Metcon Metcon (Time) 5 Rounds for Time of: 9 HSPUs 5 Cleans 185#/125# 40 Double Unders Metcon (Time) 5 Rounds for Time of: 9 Calorie Bike 15 Wall Balls 14#/10# 80 Single Unders.

CrossFit WOD, September 19, 2019

09192019 Core Work Metcon (AMRAP – Rounds) Complete As Many Rounds As Possible in 10 minutes of: 100 ft Farmer Carry 1 minute Plank 100 ft Farmer Carry 1 minute Chinese Plank Metcon Metcon (4 Rounds for reps) E6MOM for 24 minutes: 400m Row 20 Burpees 20 Ball slams 50#/25# 4 minutes to complete the… Read more »

CrossFit WOD, September 18, 2019

09182019 Weightlifting Hang Snatch (3 reps E2MOM for 14 minutes ) Start at 50% 1 RM and move up in weight as successful Hang Snatch (5 reps E2MOM for 14 minutes) Metcon Metcon (Time) For Time: 800m Run 50 Dumbbell Snatch 50#/35# 800m Row 50 Dumbbell Clean and Jerk 50#/35# Use 1 DB and it… Read more »

CrossFit WOD, September 16, 2019

09162019 Skill Deadlift (10-10-10) Complete 3 warmup sets. 1st working set is 50-60%. Move up each successful set. 20 minutes to work. Metcon Metcon (AMRAP – Rounds and Reps) Complete As Many Reps As Possible in 10 minutes of: 15 Box Jumps 24"/20" 10 Dumbbell Box Steps 40#/25# Scaling: Box height Dumbbell weight

3 Tips from Josh on creating a Positive Body Image

I struggled for a lot of years worrying about how my body looks rather than how it performs. There were sleepless nights and embarrassing days. It can be debilitating. My negative self image was perpetuated by what I saw in the media and by my friends…Probably more so what I assumed my friends thought of… Read more »

CrossFit WOD, September 13, 2019

09132019 Weightlifting Bench Press (7-7-7) 3 sets of 10 reps warming up, then 3 working sets of 7 reps. Metcon Metcon (Time) 21-15-9 reps for Time of: Calories on a Machine Push Press 95#/65# Scale weight and use Dumbbells if front rack needs strengthening

CrossFit WOD, September 12, 2019

09122019 Skill Metcon 4 sets: 3-5 Ring Muscle-ups 15 GHD Sit-ups Metcon 4 sets: 10 False Grip Ring Rows 15 Abmat Sit-ups 10 second hold at support on rings + 5 Ring Dips Metcon Metcon (AMRAP – Rounds and Reps) 14 minute AMRAP: 2 Rounds of: -10 Burpees -10 C2B Pull-ups then 2 Rounds of:… Read more »