Pull Up Challenge

This weekend, we had the pleasure of hanging out once again with Kelly Starrett, aka KStar, while we attended the Crossfit Mobility Certification. Coach Kelly Starrett list of accomplishments is quite impressive! He is the owner of San Francisco CrossFit, has his Doctor of Physical Therapy with his own pt practice, and he practiced performance-based physical therapy at the world-renowned Stone Clinic. This weekend, we hung out with him both in and out of class and were able to pick his brain on many things. We are excited to share what we learned with you this Wednesday! Be ready for a non-typical wod, but no worries, we will bring along a good douse of good pain!

WOD~

Pull Up Challenge

1 minute on/ 1 minute off

(Complete the cycle so that you have 10 minutes on)

Finisher- Tabata Squats--bottom to bottom

Post total count to comments.

Sibling Love

Nothing says sibling love like sled dragging your sister down the block!

WOD~

AMRP20

20 box jumps

15 push press (115/75#)

10 pull ups

Post rounds and weights to comments.

Nick Meets Pukie!

During the ninth round of sprints, Nick gets officially introduced to Pukie! His response, "I PRed, so I can't be mad at that."

WOD~
DL 3x3 Then...

AMRAP10
7 DL (315/205#)
20m sprint
14 pistols (7 each side)

Post weight and times to comments.

Happy Halloween!

We hope that everyone had a happy halloween! Now it's time to work off all that candy that you secretly snuck out of the bowls! Hopefully nobody will meet Pukie today, unlike the pumpkin above!

WOD~
100 DU
40 DB cleans (35/20#)
Run 400m
75 DU
30 DB cleans
Run 400m
50 DU
20 DB cleans
Run 400m
25 DU
10 DB cleans
Run 400m

***40 minute cap***

Post times and weights to comments.

It's that time again!

Time to bring back the Forrest Gump in all of us!

WOD~
10 rounds of 100m sprints
(if weather is bad for pm crew, we will modify)

Post times for each sprint to comments.

A strong girl always wins!

WOD~

400m run

21-15-9

DL (115/105#)

Clean (115/105#)

Jerk (115/105#)

400 m run

Post time and weights to comments. Time includes the run as well as the 21-15-9.

The Crossfit Times by Mya

Wod~
10 shoulder press (95/65#)
2 pull ups
9 shoulder press (95/65#)
4 pull ups
8 shoulder press (95/65#)
6 pull ups
7 shoulder press (95/65#)
8 pull ups
6 shoulder press (95/65#)
10 pull ups
5 shoulder press (95/65#)
12 pull ups
4 shoulder press (95/65#)
14 pull ups
3 shoulder press (95/65#)
16 pull ups
2 shoulder press (95/65#)
18 pull ups
1 shoulder press (95/65#)
20 pull ups

***Bring your abacus or some other device to help you count/track this one! ;)

Post time and weights to comments.