October 23, 2014

Strength: Deadlift 5×5

For time:

100 Double Unders (sc 200 singles)

50 Wall Balls (20/15)

30 Power Cleans (95/65)

15 Muscle Ups (scale = 15 muscle up progressions)

October 22, 2014

REMINDER: PINK HERO WOD THIS SATURDAY 10AM.  INVITE FAMILY AND FRIENDS WHO MIGHT WANT TO WORKOUT, WATCH THE WORKOUT, AND/OR EAT A HAMBURGER!  ALL PROCEEDS ARE GOING DIRECTLY TO THE BAILEY FAMILY!

“Eva”

5 Rounds for time of:

Run 800m

30 Kettlebell Swings (2 pood/1.5 pood)

30 Pull-ups

Compare times to April 2, 2014

October 21, 2014

Strength: 20 Reps 50% 1 rep max back squat….20 reps increased weight…..20 reps increase again

Then……

Bottom to Bottom Tabata Squat

Reps start from the bottom, rest is in the bottom of squat.  Score will be lowest rep count during interval.  8 rounds of 20 seconds on 10 seconds “off”

October 20, 2014

Strength: Overhead Squat 10 minutes to find 1 Rep Max

As Many Rounds As Possible in 10 Minutes of:

5 Snatch (A 155/105 B 115/75 C 95/55)

10 Lunges

20 Tuck Jumps

October 19, 2014

Rest Day

October 18, 2014

Rest Day

October 17, 2014

As Many Reps As Possible in 25 Minutes of:

50 Sit Ups

50 Lunges

50 Burpees

50 Squats

50 Pull Ups

*If complete all exercises start over at sit ups

October 16, 2014

Strength: Strict Pull Up Practice

For Max Load in 20 minutes:

Shoulder Press 1-1-1-1-1

Push Press 3-3-3-3-3

Push Jerk 5-5-5-5-5

Compare loads to May 20, 2014

October 15, 2014

4 Rounds For Time of:

Run 200m

25 Kettlebell Swings (55/35)

25 Push Ups

25 Squats

October 14, 2014

I am offering a $10 discount off of November membership dues or Progenex product to anyone who sends me their before and after CrossFit pictures and/or a short testimony of your CrossFit story (why you started, what you have gained from it, why you love it, etc).  I will be sharing these on website and/or social media so please make sure the pictures you send you are ok with sharing.  I am happy to edit your faces out and keep all anonymous if you wish!  Just a little incentive for you to show off your hard work and progress and show others CROSSFIT WORKS!!

Strength: Back Squat 5×5

On the Minute For 12 Minutes for Max Load:

Power Clean + Hang Squat Clean + Squat Clean

Compare load to May 13, 2014