Friday the 13th
Happy Friday the 13th! Hope you survive through today’s workout, it’s gonna be Scarrryyyyyyy
Friday
Box Jump for Height
20 Min AMRAP
200m Run
*10 Double Unders
*10 Air Squats
*(Increase by 10 reps each Round)
Connie
Connie prepping for a Back Squat. Dang your little baby belly is cute! Just a little pop out. So proud of you for keeping up the intensity and commitment to your workouts through your pregnancy. Keep up the good work strong momma!
Thursday
2×5 Back Squat at 80% of 1 Rep Max
1×3 Back Squat at 85% of 1 Rep Max
10 Reps Back Squat at 50% of 1 Rep Max
WOD:
100 Kettlebell Swings
At the Top of every minute perform 3 Burpees before continuing kbs
Press Holds
Nicole Shoulder Pressing during the 6am class. Nice core stabilization, Nicole!
Remember to stay nice and tall and engaged during your shoulder press, the first thing we do when we get lazy is get that Jello Body. Stay tight and strong, especially during a shoulder press, you need all the help you can get once it gets heavy!
Wednesday
3 Rep Max Weighted Pull Up
Then: Max Time Overhead Lockout with 75% 1 Rep Max Jerk
12 Min AMRAP
200m Run
10 Deadlifts
20 Pull Ups
Finelli
Finelli post-workout. We all know this feeling when you’re right on the brink of hurting and feeling sooo darn good. When you’ve gone sooo hard in a workout and it’s finally over! Border line worst feeling ever followed immediately by the best feeling.
Way to be out there kid!
Tuesday
5×2 Power Snatch
25-20-15-10
Wall Ball
15-13-11-9
Toes To Bar
Bench Pressin Broads
The girls going for it during the morning CrossFit Bench Press last week. These are some strong girls right here!
Monday
Every Minute On The Minute For 10 Min:
3 Reps at 85% of 1 Rep Max Back Squat
7 Rounds
7 Dumbbell Power Cleans
7 Burpees (no Push Up)
7 Box Jumps
Sister Sister
Yet another rad family working out together in the gym. The Cook sister-in-laws showing the rings who’s boss! 1 Min AMRAP Ring Push Ups in the X-Train class last week…. Ouch! Looks like no problem for you two girls though!
Sunday
5×3 Shoulder Press
60 Double Unders
50 Sit Ups
40 Kettlebell Swings
30 Box Jumps
20 Push Ups
Swift St Run
Matching is Manly
Bob, John, & Shawn power flexing after a workout. Did you guys text each other before the workout and coordinate outfits?
Go Team Gray!
Saturday
5×3 Deadlift
Between sets: max superman hold
2 Rounds
200 m Run
10 Pull Ups
200 m Run
15 Push Ups
200m Run
20 Sit Ups
200m Run
25 Squats
Night Night
Heyyyyy! How come I don’t remember this workout? When do we get to do AMRAP nap time?
Indy and Callie putting the gym equipment to good use.
Friday
4 Rounds:
Partner 1: 500m Row
Partner 2: Push Ups (for 1st 250m) & GHD Sit Ups (2nd 250m Row)
RaAaarrrRRRRr
Sparky unleashing his inner beast! Spark Dog is on the proWwwl
Thursday
3 Heavy Singles- Back Squat
Get Explosive!
5 Rounds:
4 Squat Cleans (75#/125#)
8 Push Ups
12 Air Squats
(3 Min AMRAP/1 Min Rest)
When I Dip, you Dip, we Dip
…Let me see that Tootsie Roll.
Paige using our new dip bars, courtesy of Bobby T’s OG Design, to work on her guns.
Somehow when I was making this pic black and white it turned yellow and green? Maybe I’m not as computer savvy as I thought I was… But I kinda like it. Get it Paige!
Wednesday
4 Rounds:
7 Front Squats (85#/135#)
14 Pull Ups
21 GHD Sit Ups
A Few Useful Links
831 in Action
