Training day

Lauren on the left and Jesse under the bar--making it happen this past Saturday!

For time:
400m run
20 push press (135/95#)
400m run
15 push press
400m run
10 push press
400m run
5 push press

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Training day

Angela picks up 185# during the Xs and Ys comp this past Saturday. 



3 rounds for time of
15 overhead squat (95/65#)
15 pull-ups
15 split jerk (95/65#)
15 knees-to-elbows
15 hang clean (95/65#)
15 situps

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Training day

 Jeff Rice, Lauren Moore, Ronnie Young, Angela Duprel, Jesse Mashburn, and Ryne Nease, from the competition this past Saturday.  Ryne, Jesse, Angela, Lauren, and Jeff competed that day.



3 rounds for time of
30 squat snatches (75/55#)
30 wallballs (20/14#)

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Training day

Today's WOD has a unique distinction:  it is the first Hero WOD named after a female service member.

Five rounds for time of
3 ascents rope climbs
10 toes to bar
21 walking lunge steps with 45lb plate held overhead
Run 400 meters

The Xs and Ys event was held this past weekend, and the competition was fierce.  Several teams from our gym attended and all had strong showings.  Much thanks to everyone who came out to support our competitors, and thanks to the hosts of the event, the judges, the organizers, and everyone who helped make it awesome.  By all accounts it was a great day for the whole community.

Training day

 Bob Bednarski, one of the greatest Olympic lifters of all time.  While he competed he set 14 world records, including the ones highlighted above. 



7 rounds for time of
35 Double Unders
1 Snatch/Ground to overhead

Do one snatch attempt each round and post total weight with time.

Be safe with your attempts!  As with the deadlifts yesterday, pay attention and don't shortchange your legs when you get into the bottom position.  These are meant to be as close to maximal loads as possible, but that doesn't mean they can be sloppy.  Err on the side of caution rather than greed.

Training day

10 minute AMRAP of
5 deadlifts (325/185#)
10 toes to bar

This WOD is nasty, brutish, and thankfully short.  The key to any metcon-style WOD with deadlifts in it is technique.  No matter what weight you use, RXed or scaled, pay attention to the position of your back and try to squeeze the weight off the ground rather than rip it, and put it down the same way you picked it up.  This will give you sore hamstrings and glutes, but your back will thank you.

Training day

21-18-15-12-9-6-3 for time of:

Front squats (135/75#)
Ring push-ups

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Training day

Apologies for the dearth of blog posts last week--our primary blogger was on vacation.

Today's workout is aimed at keeping our competitors sharp for upcoming events, and if you're new it will give you a taste of what goes on at the CrossFit or Garage Games.

A partner WOD, for time:
200 double-unders (alternate every 50)
100 situps
80 alternating box jumps
60 pull-ups
40 partner med ball throws,
20 lateral leapfrog burpees over partner
100m partner wheelbarrow (alternate at 50m)