Livin’ the Dream

Monday, July 16, 2018

Skill/Core

EMOM 12:

Odd: 10 T2B

Even: :40 Stone/Bag/Ball/ Plate Hug

WOD

10 to 1 Deadlifts (225/155)

1 to 10 Box Jumps (30/24)

*10 Push Ups after each set

CFHY Gym and Jeep

Josie

Friday, July 13, 2018

WOD

“Josie”

*For time, wearing a 20/14 vest if you have it.

1 Mile Run

Then:

3 Rounds

30 Burpees

4 Power Cleans (155/105)

6 Front Squats (155/105)

Then:

1 Mile Run

HERO-Josie1

Deputy U.S. Marshal Josie Wells, 27, of Harleston, Mississippi, was killed in the line of duty on March 10, 2015. Wells began his career with the Marshals Service in January 2011 and was assigned to the Southern District of Mississippi in September 2014.

He enjoyed training CrossFit with his friends and colleagues, especially when the workouts involved running or power cleans.

He is survived by his wife, Channing, and son, Josie Jr.

 

Work, Plank, Rest

Thursday, July 12, 2018

Team Conditioning

In teams of 3:

AMRAP 12

50 Cal Bike

50 Cal Row

*One person working, one person planking, one person resting

WOD

AMRAP 20

5 C2B Pull Ups

10 Wall Balls (20/14 to 10′)

15 KBS (55/35)

clancys and kate teamwork

Can you hold on?

Wednesday, July 11, 2018

Strength

EMOM 12, alt.:

Odd: 2 Snatch

Even: 15/12 Cal Row, 12/9 Cal Bike, or 200m Run

WOD

4 Rounds

25 Sit Ups

30 Thrusters (45/35)

45 Double Unders

Pablo teamwork thrusterPablo doing thrusters at 3:00am with 135lb.  NBD.

TEAMWORK

Tuesday, July 10, 2018

Strength

OTM 8

Clean- Hang Clean- Jerk

WOD

3 Rounds

400 Run

7 Clean and Jerks (135/95)

15 HSPU

7 Clean and Jerks (135/95)

Teamwork Team Pic

Just a Tease

Monday, July 9, 2018

Strength

Back Squat 7×5

5 @ 40%/ 5 @ 50%/ 5 @ 60%/ 5 @ 70%/ 5 @ 75%/ 5 @ 80%/ 5 @ 85%

WOD

4 Rounds

4:30 Work/1:00 Rest (pick up where you left off)

4 Squat Cleans (195/125)

8 Bar Facing Burpees

12 Toes to Bar

The Athlete of the Month Trophy getting his squats in with a view.

IMG_7422

Deadlifts and Cindy…

Friday, July 6, 2018

Strength

Front Rack Step Ups

3 sets of 8 each side

Rest :30

16 lateral box step ups after each set

Rest 2:00

WOD

8 Rounds

3 Deadlifts (315 /225)

2 Rounds of Cindy (5 Pull Ups, 10 Push Ups, 15 Air Squats)

Jason burpee

The Burpee Special

Thursday, July 5, 2018

WOD

AMRAP 5

10 Burpee over Rower

15 Cals on Rower

Rest 2 Minutes

AMRAP 5

10 Burpee over DB

15 DB Thrusters (50/35)

Rest 2 Minutes

AMRAP 5

10 Burpee Box Jumps (24/20)

15 KBS (55/35)

rowers am

AMERICA!!!

Happy Fourth of July!!!!!

Open gym today from 7am-noon in lieu of regular classes.

Wednesday, July 4, 2018

WOD

“Wittman”

7 Rounds

15 KBS (55/35)

15 Power Cleans (95/65)

15 Box Jumps (24/20)

HeroJeremiahWittman_thU.S. Army Sergeant Jeremiah Wittman, 26, of Darby, Montana, assigned to the 1st Battalion, 12th Infantry Regiment, 4th Brigade Combat Team, 4th Infantry Division, based out of Fort Carson, Colorado, was killed on February 13, 2010, when insurgents attacked his unit with a roadside bomb in Zhari province, Afghanistan. He is survived by his daughters Miah and Ariauna, wife Karyn, siblings Robert H., Charity, Jenell, and Natasha, father Robert, and mother Cynthia Church.

 

Go Fast, Take Chances

*We will have open gym from 9-noon on Wednesday, July 4th in lieu of our regular schedule.  A workout will be posted.

Tuesday, July 3, 2018

WOD

4 Rounds

400m Run

24 DB Hang Clean and Jerks (alternate every 6 reps) (50/35)

kbs and dbs