Saturday June 17, 2018 by Dawn Marie | June 16, 2018 | WOD | 0 comments

 

WOD…Athlete’s Choice

Candy

5 rounds for time of:

20 pull-ups

40 push-ups

60 squats

OR

Maggie

5 rounds for time of:

20 handstand push-ups

40 pull-ups

60 single-leg squats, alternating legs

Scroll for scaling options.

Post time to comments.

 

Friday June 15, 2018 by Dawn Marie | June 15, 2018 | WOD | 0 comments

Strength:

Build to a Heavy 2 Power Snatch

 

WOD: (courtesy of CrossFit.com)

10 1-minute rounds of:

10 burpees over the bar

Max reps of power snatches

Rest 2 minutes between rounds.

Men: 155 lb.

Women: 105 lb.

Scaling

Thursday June 14, 2018 by Dawn Marie | June 14, 2018 | WOD | 0 comments

WOD:

400m Run

30 Box Jumps (24/20)

30 Kettlebell Swings (24kg/16kg)

400m Run

30 Chest 2 Bar Pull Ups or Jumping Chest 2 Bars

400m Run

30 Kettlebell Swings

30 Box Jumps 

400m Run

 

Wednesday June 13, 2018 by Dawn Marie | June 13, 2018 | WOD | 0 comments

Big Shout out to Sue-Sue Harris for taking 1st place in the 20 Rep Max Deadlift on Sunday.....225# touch-and-go for 20.  Nassssty!!!

 

Strength 1:

Then….2 Waves of Singles

1 Rep @ 86%

1 Rep @ 89%

1 Rep @ 92%

 

1 Rep @ 89%

1 Rep @ 92% 

1 Rep @ 95%

If possible…keep going for a 1RM

 

 

Strength 2:

4 Rounds:

Strict Pull Ups or Strict Muscle Ups

5/5 Bulgarian Split Squats

(DBs in both hands. Try to climb in weight.)

 

Core Cash Out:

3 Rounds of

40 Shoulder Taps

30 Russian Twists

20 Wall Ball Sit Ups

10 Jacknives

 

Tuesday June 12, 2018 by Dawn Marie | June 12, 2018 | WOD | 0 comments

Fantastic job from these ladies at the "Empowered Her" Competition this Sunday. Congrats one and all!

 

WOD:

EMOM 20

Minute 1: Dumbbell Snatches (70#/50#)

Minute 2: Toes 2 Bar or Bar Muscle Ups

Minute 3: Heavy Wall Balls (30#/20#)

Minute 4 Rest

 

Cash Out:

2 minute AMRAP Double Unders

1 minute Rest

2 minute AMRAP Double Unders

 

Tuesday June 12, 2018 by Dawn Marie | June 12, 2018 | WOD | 0 comments

Fantastic job from these ladies at the "Empowered Her" Competition this Sunday. Congrats one and all!

 

WOD:

EMOM 20

Minute 1: Dumbbell Snatches (70#/50#)

Minute 2: Toes 2 Bar or Bar Muscle Ups

Minute 3: Heavy Wall Balls (30#/20#)

Minute 4 Rest

 

Cash Out:

2 minute AMRAP Double Unders

1 minute Rest

2 minute AMRAP Double Unders

 

Monday, June 11, 2018 by Dawn Marie | June 11, 2018 | WOD | 0 comments

MONDAY

Push Presses

4 x 6 

*add 5% from last week

  • if this is your first week, go with 60% of 1 RM

 

Strict Press Biathlon

800m Run 

21 Strict Presses (95#/65#)

800m Run 

15 Strict Presses

800m Run 

9 Strict Presses

  • 200m Run each break in set
1 | 2 | 3 | 4 | 5 |