Tuesday, November 18, 2014

Great job on Monday's WOD everyone. If you missed it, you missed quite an experience. Total arm failure at some point in the WOD for everyone. It was awesome to witness you all push beyond your comfort into that "magical" area.

WOD:
Deadlift 3-3-3-3-3-3 (70% of your 1 rep max, barbell must come to a complete stop just below the knee each rep)

Then:
4 rounds for time:
8 Walking Lunges with the weight in the back rack (135#/95#)
8 Toes to Bar

Monday, November 17, 2014

Don't forget to register for the DEXA scan this Saturday Morning at the following link http://signup.body-comp.com/Request/crossfitincinerator Also, this Saturday morning at 9am is the rowing clinic! No registration necessary for the rowing clinic.

Today's WOD:
6 Rounds
3 Shoulder Press (70% 1 rep max)
6 Push Press 6 (same barbell)
9 Ring Dips
12 Push-ups w/hands on stacks of plates

Wednesday, November 12, 2014

Watch the videos I posted online in preparation or review:

4 Rounds for completion, not for time:
7 Front Squats (70%)
8 Snatch Pulls (100% 1 rep max snatch) we're working the first and second pull together
12 GHD Sit-ups

And here is another video with yours truly

Monday, November 3, 2014

From now until Christmas we will be collecting PRs! You will record your PR on a Christmas ornament, and those ornaments will help decorate our tree this year. We hope and encourage you to track everything so that you can find lots of reasons to decorate lots of ornaments!

Also, the date for our 1 year anniversary party, our 2nd annual "Friendsgiving" and a fall get together is Friday, November 14th. More details to follow, but make sure you block out that date and find sitters for the kiddos. Tell your kiddos that they will be a big part of our Christmas party in December!

Ok, the workout of the day is:
Find your 1 rep max Clean
Find your 1 rep max Bench
Find your 1 rep max Overhead Squat
Post your total to comments on the website...

Record your PRs on your ornaments and in your books.

See you at the box!