June 17th, Friday

June 16, 2016 By Winston Thompson Leave a Comment

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

You just can’t beat quick and heavy!

Extra Reading

when workout endorphins replace harmful addictions

CrossFit WOD (Time)

4 Rounds
20 GHD sit ups
15 Ring Dips
5 Deadlifts 275/155

June 16th, Thursday

June 15, 2016 By Winston Thompson Leave a Comment

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

Measurable, Observable, and Repeatable. We are testing Jackie. Enjoy!

Extra Reading

4 keys to getting in the zone

Weighted Pull-ups (5x5x3x3x1x1)

Jackie (Time)

For Time:
1000m Row
50 Thrusters, 45#
30 Pull-ups

June 15th, Wednesday

June 14, 2016 By Winston Thompson Leave a Comment

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

Watch how much more comfortable you will feel in the Snatch as you continue to build strength in the OverHead Squat.

Extra Reading

Quick ankle mobility fix

Overhead Squat (5x5x3x3x1x1)

CrossFit (AMRAP – Reps)

12 Minutes
15 ohs 95/65
25 Double Unders