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You all never cease to amaze me - there's nothing I put in front of you that you won't stand up to! Outstanding job on the Filthy Fifty - everyone did a fantastic job!
So what do you say we get out and enjoy the scenery today?
THREE ROUNDS
25 Ring Dips
25 Med Ball Crunches
25 Sledge Hammers
Hill Run
SURPRISE!! In an effort to always keep you on your toes, (and since I think everyone has FULLY recovered from our old buddy Angie...) let's get this one done! And please - only say nice things about me.
FILTHY FIFTY!!
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
Doubling it up one more time! Today we will go for max bench press. Take your time on these - start off with a moderate weight to warm yourself up and then go for it!
BENCH PRESS
1-1-1-1-1
And now that you're feeling like a super hero - Annie will be a walk in the park!
ANNIE
50-40-30-20-10
DU
Sit ups
Beautiful sunny Saturday - the only thing that could make it better is a collaborative WOD-that's right - I said collaborative. Come in ready to put a good one together - Saturday's are fun!! - (Repeat that to yourself 20 times as you're falling asleep tonight.) 8 am - RISE AND SHINE!!
Let's hear it for another Friday - the gateway to your beautiful weekend. Kick it off strong - show Angie she can't keep you down - let's do this ONE. MORE. TIME!!!!!!!!!!
20 Minute AMRAP
20 Box Jumps
15 Dead Lift 150/200
20 Ball Slams
15 SDHP 65/95
So...I was looking at the board the other day, and noticed there are a LOT of names missing from the "ANGIE" times. Only one way to fix THAT problem. Anyone who's worried about the pull ups - don't. One way or the other we will get you through them!
"ANGIE"
100 Pull Ups
100 Push Ups
100 Sit Ups
100 Squats
Complete all reps of each exercise before moving on to the next one.
Great job on the Bear Complex - always harder than it looks! Time for something to keep us all in the spirit of January - and what says January more than a SLED?? Fun times!
25 Min AMRAP
100 m sled pull
20 GHD
20 KB
20 Burpees
20 BE
Tuesday's here - time for some sunshine...and a little Bear Complex!
BEAR COMPLEX
Five Rounds of Seven Reps
Power Clean
Front Squat
Push Press
Back Squat
Push Press
Do not put the bar down until you have completed seven full reps. Start light and increase your weight each round. There is no time limit on this WOD.
Ohhhhh - just a little something to get the blood flowing and the brain functioning. Don't be afraid now - you all know it's PERFECTLY safe. :)
"GRIFF"
Run 800 m
Run 400 m Backwards
Run 800 m
Run 400 m Backwaards
Rain or shine - you all don't have anything to do on a Saturday that will make you feel better than this! Come on in and have some fun - you know how it goes on a Saturday -the more the merrier!
Let's end the week with DOUBLE the fun! DOUBLE the excitement! DOUBLE the awesomeness!
We'll start with this one - reach your single max!
DEADLIFT
1-1-1-1-1
Then, on to my best friend Karen...
"KAREN"
150 Wall Ball
WOW!!!!! We set some AMAZING PR's today! Congratulations to everyone for giving it everything that had - I'm so proud of all of you!!
Here we are - almost to the end of the week and the fun just won't stop coming!!
BIG 20
Three Rounds
20 Bench Press (1/2 body weight)
20 Jumping Squats
20 Push Ups
20 Weighted Lunges
20 GHD
20 Ball Slams
Tuesday was a crazy one - you all deserve high fives all around for getting to the end of that one - great job everyone!! Next up? A little bit of this and a little bit of that - have fun with this one!
FOUR ROUNDS
15 K2E
20 Med Ball Crunches
20 Wood Choppers
50 M Farmer Walk
So a few of you took a vacation day yesterday - but it's time to get back to work. This is a new one - remember, Hero WODS = No Whining, so give it all you got!!!
"WOOD"
5 Rounds of:
WOW!!! That was a GOOD one!
Okay - it's Monday and after the amazing victory this Saturday by our very own Trevor Gray, I'm in an MMA kinda mood, You know - the kind of mood that makes you just want to punch something! Get out all those Monday morning frustrations with a little bit of this...
"IN THE DOJO"
Three Rounds
30 Ground and Pound (15/sprint/15)
10 Burpees
Rope complex(15 up/down, 15 side to side)
10 Burpees
30 Sit Ups
Okay - you've worked crazy hard all week long - now it's time for some fun of your own creation. Come on in for a great Saturday WOD and bring some friends - you know they'll love it! See you at 8 am!
Friday - oh Friday. What do you have in store to kick off another beautiful weekend? What's that you say? A gnarly fun workout that will put grins of delight (I said grins not grimaces) on the faces of all who participate?? Alright then - BRING IT ON!!
50-40-30-20-10
Wall Ball
200 m Sprint
KB SwingS
200 m Sprint
(and no, you do not need to do the sprints 50-40-30-20 and 10 times.)
Wednesday! - Had enough yet? I think not - you are all on a fantastical roll! (That's a word - right?) A little something to keep you feeling good about yourself...
FOUR ROUNDS
15 Jab Cross Sprawl
30 Russian Twists
200 Jump Rope
150 Arm Burners
Okay - so after a Monday full of hill runs you should all be feeling invincible right about now - able to take on anything I could possibly throw at you. Right? The good news is - there is not a single hill in this workout...
"McGHEE"
30 Minute AMRAP
Let's get this thing started - nothing crazy, nothing complicated, just some good hard work on a Monday morning.
"The Hills Have Eyes"
Hill Run
50 Sit Ups
Hill Run
50 Push Press(45/65)
Hill Run
50 Squats
Wake up everyone! A little Saturday morning workout never hurt anyone - in fact, I guarantee, when it's all said and done, you'll feel much better! Come on in at 8 am - hang out with some of those crossfitters you never get to see during the week - and hey - why not bring a few friends to try it out so they can see what it's all about!
Okay - pick a number between one and ten. TEN?? REALLY?? Okay - if you say so...
Ten rounds
Thursday is here and ready to greet you with a big fat smile on it's face! No whining on this one - it's a hero WOD!!!
BLAKE
Four Rounds
Halfway there! I know getting back to a normal schedule can be tricky - but I was glad to see almost everybody back! Let's dust off some more of those cob webs!
FOUR ROUNDS
25 GHDs
20 Ball Slams
20 Hollow Rock
15 Burpees
Here we go - that "official last day of vacation" that was yesterday (but no one told ME about) is over and done with. I'm loving the goals we have set so far! Remember you can do ANYTHING you set your mind to, so give it all you got!
On to greatness!
ELIZABETH
21-15-9
Ring Dips
Cleans (95/135)
-and back to normal! Holidays are over, parties are behind us, time to get back on track. I'm not going to ask anyone to step on the scale tomorrow, I won't make anyone confess their sins of the last few weeks, but I AM going to ask everyone what their goal is - I don't need you to give me a commitment for the entire year - let's take it one month at a time. What's your goal for the month? It could be anything from losing 5 pounds to getting just one unassisted pullup. Think it over and we'll get to work first thing!
Now - for the official
"BACK IN THE SADDLE" workout
Four Rounds
20 Box Jumps
40 Squats
400 m Run
20 Push Ups
Nice, simple and to the point.
Loving the goal setting
