June 3rd, Friday

June 2, 2016 By Winston Thompson Leave a Comment

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

It’s HERO Friday. Don’t forget to read below about “JBo”.

Extra Reading

9 Noteworthy things I learned from tracking my macros

JBo (AMRAP – Rounds)

28-Minute AMRAP of:
9 Overhead Squats, 115#
1 Legless Rope Climb, 15″
12 Bench Presses, 115#

In honor of U.S. Army Staff Sgt. Jeremie “JBo” “Bubba” Border, 28, of Mesquite, Texas, died Sept. 1, 2012

To learn more about JBo click here

June 1st, Wednesday

May 31, 2016 By Winston Thompson Leave a Comment

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

Lets not forget how much of a test of strength it is to put that heavy weight overhead. Think about how many muscle groups you use to press that weight out. If you are after those elusive hand stand push ups, this is one of the best ways to get there!

Extra Reading

There are no tricks in Fitness

Shoulder Press (5x5x5+)

Base number is 90% of 1rm
65, 75, , 85%

CrossFit WOD (AMRAP – Reps)

10 minutes

10 thrusters 95/65
10 burpee box jumpovers

May 31st, Tuesday

May 30, 2016 By Winston Thompson Leave a Comment

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

If the 75 GHDs last week left you a bit too sore, Lets decide the best number of sit ups to do in today’s EMOM before we just jump right in. This one is a great one to continue to build that core so it can do it’s job when you lift that heavy weight.

Extra Reading

An added sugar label is coming to a Food Package near you

EMOM 12 Alternating

10 GHD sit ups
20 Double Unders

CrossFit WOD (time)

4 Rounds
5 Dead lifts 315/185
20 Walking Lunges
15 Burpees