03.12.20

Thursday, March 12, 2020 “We’re so busy watching out for what’s just ahead of us that we don’t take time to enjoy where we are.” – Bill Watterson WORKOUT OF THE DAY “Vertigo” AMRAP 18:  10 Russian Kettlebell Swings (70/53)10 AbMat Sit-ups10 x 10 Meter Shuttle Runs 20 Russian Kettlebell Swings (70/53)20 AbMat Sit-ups20 x 10 Meter Shuttle Runs 30 Russian Kettlebell Swings (70/53)30 AbMat Sit-ups30 x 10 Meter Shuttle Runs  … Continue to Add (10) Reps Until Time “Vertigo” AMRAP 18: […]

03.11.20

Wednesday, March 11, 2020 “Your brain is the most complex structure in the known universe. It’s time to have a body that’s ready for that supercomputer.” – Dr. Kelly Starrett WORKOUT OF THE DAY “Bergeron Beep Test” Beast Builder v5On the 4:00 x 4 Rounds: 3 Unbroken Sets: (9 reps total)1 High Hang Squat Clean1 Hang Squat Clean1 Squat Clean THEN “Bergeron Beep Test” On the Minute For as Long as Possible: 7 Thrusters (95/65)7 Pull-ups7 Burpees After 10 Rounds: Add (1) […]

03.10.20

Tuesday, March 10, 2020 “Culture eats strategy for breakfast.” – Peter Drucker WORKOUT OF THE DAY “SIX Flags” 10 minute EMOM3-5 strict handstand push-ups THEN Every 3:00 x 6 Rounds: 15/12 Calorie Bike 30 Double Unders3 Power Snatches “SIX Flags” 10 minute EMOM3-5 strict handstand push-ups THEN Every 3:00 x 6 Rounds: 15/12 Calorie Bike 30 Double Unders3 Power Snatches “SIX Flags” 10 minute EMOM3-5 strict handstand push-ups THEN Every 3:00 x 6 Rounds: 15/12 Calorie Bike 30 Double Unders3 […]

Strict before Kipping

We preach “strict before kipping” a lot, but I thought you should hear it from the FATHER of CrossFit himself… Greg Glassman Says Strict Pull-Ups Should Come Before Kipping Posted by The WOD Life on January 29, 2019http://blog.thewodlife.com.au/greg-glassman-says-strict-pull-ups-come-kipping/ If you start a conversation about functional fitness, one specific debate is almost certain to happen: kipping pull-ups. Are they real pull-ups? Many disagree on the answer. Are they dangerous for shoulder health? Are there even any benefits to your fitness? The […]

03.09.20

Monday, March 9, 2020 “If people knew how hard I worked to achieve my mastery, it wouldn’t seem so wonderful after all.” – Michelangelo WORKOUT OF THE DAY “Overkill” Back SquatsSet 1 (On the 0:00): 9 Reps @ 78%Set 2 (On the 2:00): 7 Reps @ 85%Set 3 (On the 4:00): 5 Reps @ 92%Set 4 (On the 6:00): 3 Reps @ 97%Set 5 (On the 8:00): 1 Rep @ 102%Set 6 (On the 9:30): 1 Rep @ 104%Set 7 […]

03.08.20

Sunday, March 8 “Your actions speak so loudly that I can’t hear what you’re saying.” WORKOUT OF THE DAY “Clorox” 4 Rounds: 400 Meter Run30 Goblet Reverse Lunges (55/35)20 KBS (55/35) “Clorox” 4 Rounds:400 Meter Run30 Goblet Reverse Lunges (55/35)20 KBS (55/35) “Clorox” 4 Rounds:30 Goblet Reverse Lunges (55/35)20 KBS (55/35)

03.07.20

Saturday, March 7, 2020 “You can easily judge the character of a person by how they treat those who can do nothing for them.” – Johann Wolfgang von Goethe WORKOUT OF THE DAY “Powerpoint” For Time (30 Minute Cap):25 Thrusters (75/55)25/20 Calorie Row15 Thrusters (95/65)15/12 Calorie Row5 Thrusters (115/85)12/9 Calorie Row40 Situps5 Thrusters (115/85)12/9 Calorie Row15 Thrusters (95/65)15/12 Calorie Row25 Thrusters (75/55)25/20 Calorie Row “Powerpoint” For Time (30 Minute Cap):25 Thrusters (75/55)25/20 Calorie Row15 Thrusters (95/65)15/12 Calorie Row5 Thrusters (115/85)12/9 […]

03.06.20

Friday, March 6, 2020 “A single death is a tragedy. A million deaths is a statistic.” – Joseph Stalin WORKOUT OF THE DAY “4-Wheel Drive” 5 Rounds:AMRAP 4:21/15 Calorie Assault Bike15 Burpee Box Jumps (24″/20″)Max 10 Meter Shuttle Runs Rest 4 Minutes Between Rounds “4-Wheel Drive” 5 Rounds:AMRAP 4:21/15 Calorie Assault Bike15 Burpee Box Jumps (24″/20″)Max 10 Meter Shuttle Runs Rest 4 Minutes Between Rounds “4-Wheel Drive” 5 Rounds:AMRAP 4:21/15 Calorie Assault Bike15 Burpee Box Jumps (24″/20″)Max 10 Meter Shuttle […]

03.05.20

Thursday, March 5, 2020 “No one was ever wise by chance” – Seneca WORKOUT OF THE DAY “FaceTime” Overhead Squat – build to a heavy triple  THEN “FaceTime”AMRAP 10:9 Chest to Bar Pull-ups12 Power Snatch (115/80)15 Overhead Squats (115/80) “FaceTime” Overhead Squat – build to a heavy triple  THEN “FaceTime”AMRAP 10:9 Chest to Bar Pull-ups12 Power Snatch (95/65)15 Overhead Squats (95/65) “FaceTime” Overhead Squat – build to a heavy triple  THEN “FaceTime”AMRAP 10:9 Pull-ups12 Power Snatch (75/55)15 Overhead Squats (75/55)

03.04.20

Wednesday, March 4, 2020 “It’s not how much we give, but how much love we put into giving.” – Mother Theresa WORKOUT OF THE DAY “Full Circle” For Time: 1500 Meter Row100 Double Unders100/75 Calorie C2 Bike100 Double Unders1500 Meter Row “Full Circle” For Time: 1500 Meter Row100 Double Unders75/50 Calorie Bike100 Double Unders1500 Meter Row “Full Circle” For Time: 1500 Meter Row150 Single Unders75/50 Calorie Bike150 Single Unders1500 Meter Row