WOD~

OHS 5x1

FS 5x1

BS 5x1

Post weight sets to comments.

Sarah and BZ working on their swings while Mike gets in his rowing during our last "Helen".

WOD~

OHS drill

Then...

AMRP12

6 Squat cleans (135/95#)

12 Pull ups

24 Double Unders

Post weight set and times to comments.

It's a dynamic day!

Dynamic movements are basically when muscles can be worked on their own, without equipment or outside force. Unlike the resistance training we incorporate, dynamic exercises force the muscles to use body force against another in order to provide tension. These exercises don't need equipment but they fatigue the muscles in unique ways by creating force and resistance with your own body weight and can reach a huge range of motion.

WOD~

OH Squats 3x3

Then...

AMRP12

3 C2B pull ups (if you can, release at the top)

6 Clapping push ups (if you can, slap chest)

9 Jumping back squats 75/55#

Post weight sets and time to comments.

The Crossfit Pyramid

The foundation of the CrossFit Pyramid is ''Nutrition''. This is something that cannot be overlooked, as it is the base of all that we do to achieve ultimate health. I know you hear us preach Paleo style eating to you.... it is what your body needs to achieve our goals. The processed foods and sugary drinks are not going to help us achieve the healthy weight, look, or feelings that we are longing for. So...... as a reminder, CrossFit's nutrition prescription:

"Eat meat and vegetables, nuts and seeds, some fruits, little starch, and no sugar. Keep intake to levels that will support exercise but not body fat...Nutrtition can be a toucy topic, like politics or religion, that people take very personally, but good nutrition is the foundation not only for general health but also for high-performance fitness.'' - Coach Greg Glassman.

We will take care of the remainder of the pyramid for you, but YOU need to be responsible to take care of the foundation!

WOD~

OHS Drill

Then...

5 rounds:

10 OHS (115/75#)

15 Pull ups

400m Run

Post weight and time to comments.

WOD~

5 rounds:

3 snatches 95/65#

15 OHS 95/65#

Run 400m

Post weight and time to comments.

Snatching

Snatches are one of the toughest olympic movements to learn but when you succeed at them, they are also the most rewarding! Today we are going to work on improving our snatch skill, so game on!

WOD~
HPS 3x5
Then....

AMRP12
5 Snatch grip DL (95/65#)
5 HPS
5 OHS
Sprint 100m

Post weight sets and rounds to comments.

It's Monday and Nick's in LOVE!

WOD~ OHS work- 3 sets of hold 15 sec top, squat 3xs then hold 15 sec bottom THEN..... 15, 12, 9 OHS 135/95 burpee pull up Yippee yeah! What an awesome wod day! Post OHS sets and time/weights to comments.

WOD~
OHS drill
Then...

AMRP10
6 OHS
6 burpees

Post weight set and rounds to comments.

THANK YOU!

IT WAS A GREAT FIGHT! Thank you for all who participated, cheered us on, and everything else! Once again, it was a great time had by all. We had some returning faces, some new faces, and some weary, exhausted faces! :) However, I personally am proud of our little make shift box for fighting through this and raising the money we did. As of 7pm Saturday night, we raised $1560! The causes are all amazing and two of them are personally close and true to my heart. For that reason, I say thank you! We hope you had as much fun as we did. Mark it in your calendars for next year.... last weekend in September is our FGB!

WOD~
OHS hold 15 sec on top, squat 3, hold 15 on bottom of 3 squat. Get yourself comfy "in the hole"!

THEN....
AMRP 20
5 DL (135/95#)
5 Cleans
5 FS
5 PP

Post weight sets and time to comments.

Oly Skills!

CONTINUE TO VOTE FOR NICK AND JASMINE SO THAT THEY CAN WIN A FREE WEDDING! http://www.wisn.com/sponsors/24222868/detail.html

Tracey and Bob demonstrating how to "pop" those hips in a kb swing.

WOD~AMRP20

5 snatch grip DL

5 hang power snatch

5 ohs

100m sprint

Post rounds to comment.

Time to continue to embrace the suck! Yes, more overhead work will help our midline stabilization, oly lifts, and plus they look cool!

WOD~
OHS 3 reps for 3 sets but you need to hold 15 seconds on the top, then perform the 3 reps and before you come back up out of the 3rd rep, you need to hold 15 seconds on the bottom.

THEN....
Tabata Mash up:
Squats and Box jumps
(20 sec squats, 10 sec rest, 20 sec box jump, 10 sec rest, continue) A total of 16 sets, 8 of squats and 8 of box jumps.

Post OHS weights, along with total reps on the tabata wod to comments.

TWO MORE!

(No, this is not Joe P.)

Two more have gone missing! Please contact us if you have a sighting!

WOD~

21-15-9

OHS

Pull Ups

Push Ups

Finisher.....Tabata Squats.... Oh yeah, baby!

Post times and weights to comments!