September 15th, Thursday

September 14, 2016 By Winston Thompson Leave a Comment

6, 7, and 8am, noon, 4;30, 5:30, and 6:30pm

Barbells are fun, but so are your feet. Lets hit the road!

Extra Reading

Cat Camel Spine Mobilization

CrossFit WOD(4 Rounds for time)

4 Rounds
Run 800 or Ride 1mile on Bike. Rest as needed.

September 14th, Wednesda

September 13, 2016 By Winston Thompson Leave a Comment

6, 7, and 8am, noon, 4:30, 5:30, and 6:30pmCrossFit, 7:30pm Yoga

as the skill of your snatch goes up, your intensity should too. Don’t forget the lessons you learned with the cleans. Make sure you are jumping, use those hips!

Extra Reading

5 ways to be a badass and crush life

Back Squat (5x3x1+)

90% of 1rm
75, 85, 95%+

CrossFIt WOD (AMRAP – Reps)

10 Minutes
10 power snatches 95/65
10 burpees

September 13th, Tuesday

September 12, 2016 By Winston Thompson Leave a Comment

6, 8, noon, 4:30, 5:30, and 6:30pm

What is stopping you from being able to stack up those HSPU’s? Is it your core? is it your strength over head? Do you just hate going upside down? Lets figure it out and attack it!

Extra Reading

Will a high protein diet harm your health?

CrossFit WOD(Time)

50 box jumps, 24-inch box
25 handstand push-ups
40 box jumps, 24-inch box
20 handstand push-ups
30 box jumps, 24-inch box
15 handstand push-ups
20 box jumps, 24-inch box
10 handstand push-ups
10 box jumps, 24-inch box
5 handstand push-ups