August 29th, Monday

August 28, 2016 By Winston Thompson Leave a Comment

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

Don’t forget how much those lunges will help that squat. Single leg work can be the key to fixing some of your imbalances.

Extra Reading

The futility of the workout sit cycle

Press/push press (5x5x5x5)

2 Strict press, 3 push press each set.
in 12 minutes.

CrossFit WOD(Time)

5 Rounds
10 Walking lunges 95/65
10 Back Squats
10 TTB

August 27th, Saturday

August 26, 2016 By Winston Thompson Leave a Comment

9am Yoga10 and 11am CrossFit

Just an easy little Saturday WOD. Move just a little opening and closing if those hips.

Extra Reading

The power of scaling

CrossFit WOD(AMRAP – Reps)

16 Minutes
3 Deadlifts 225/155
5 Push Ups
10 GHD Sit Ups
10 Box Jumps
6 Deadlifts
5 Push Ups
10 GHD Sit Ups
10 Box Jumps
9 Deadlifts
5 Push UPs
10 GHD Sit Ups
10 Box Jumps
etc…

August 26th, Friday

August 25, 2016 By Winston Thompson Leave a Comment

6, 7, and 8am, noon, 4:30(open gym), 5:30, and 6:30pm

Read about Holbrook. Remember why we do these HERO workouts.

Extra Reading

Hooking for time

Holbrook (10 Rounds for time)

10 Rounds each for time:
5 Thrusters, 115#
10 Pull-ups
100m Sprint
Rest 1-Minute

In honor of U.S. Army Captain Jason Holbrook, 28, of Burnet, Texas, was killed on July 29th, 2010

To learn more about Holbrook click here