August 17th, Wednesday

August 16, 2016 By Winston Thompson Leave a Comment

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

Remember this one? Karace? Graren? Can you keep the bars moving fast once those quads are burning and your lungs are maxed out?

Extra Reading

Lats are the glutes of the upper body

Clean and Jerk (1x1x1x1x1)

in 10 minutes, find today’s 1 rep max.

CrossFit WOD(Time)

3 Rounds
10 Clean and Jerks 135/95
50 Wall Balls 20/14

August 16th, Tuesday

August 15, 2016 By Winston Thompson Leave a Comment

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

Don’t forget to breathe. You’ve to give me all you have in each of those rounds.

Extra Reading

4 Reasons you struggle with toes to bar

Ghost (3 Rounds for reps)

6 rounds of:
1 minute of rowing
1 minute of burpees
1 minute of double-unders
1 minute rest*Try for as many reps as possible of EACH exercise, not just total score. Post separate totals of calories rowed, burpee reps and double-under reps completed to comments.

August 15th, Monday

August 14, 2016 By Winston Thompson Leave a Comment

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

Lets start the week off with this little low stress number…

Extra Reading

How to not rip on pull ups

Front Squat (5x5x3x3x1x1)

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups