Tuesday 07.01.2014

“Kelly”
5 Rounds for time
400 m Run
30 Wall Ball 20/14#
30 Box jumps 24/20″

Caption this photo:

“Shit, I forgot to unplug the iron again.”
“Is that me who smells?”
“I love kissing my bicep!”

1554364_322078294613582_453657920330675093_n

Monday 06.30.2014

Front Squat
3×7
then
Strict Press
4×10
Perform max rep strict pull ups after each press set.

Impromptu Team WOD at Open floor on Sunday with Joe G., JD,Heather, Anne, Christina, Jay and Bryan.

image

Saturday 06.28.2014

“Fight Gone Bad!”

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20″ box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

Score is total reps performed + calories rowed

Bootcamp in the Park
“Team Wars”

What would Dr. Seuss say about this?

10471185_322077841280294_4341049548670907976_n

Friday 06.27.2014

EMOM x 8 Min
4 Power Cleans
then
AMRAP 10 Min
30 Double unders
20 KB Swing 24/16#
10 HSPU

Dave A. rolling out his calves before a running WOD.

10421150_322079607946784_647160894117682392_n

Thursday 06.26.2014

Back Squat
3×5 across
use 5# more than 6/10
then
5 Rounds for time
25 Wall Ball
6 Muscle ups

So happy to be running!

10445554_322078567946888_7336876850460098855_n

Wednesday 06.25.2014

21-15-9
TTB
Burpee to target
Power Snatch, 75/55
Box Jump, 30/24″

Brian giving some bench press instruction.

10500283_322078451280233_2343275889778289051_n

Tuesday 06.24.2014

Overhead Squat
10-10-10-10-10
Work up to AHAP with good form

Congratulations to Eric “the Polish Slugger” Malinowski on his 3 Round win on “White Collar Brawlers.”  Eric weighed in at 191#, his opponent at 198#.  Eric’s superior conditioning, with the help of CrossFit of course, led him to the unanimous decision victory.  At the end of the fight he even overhead squat the belt. Way to go Champ. His episode will air on the Esquire Network in October.

image

Monday 06.23.2014

Push Press
3×5 across
use 5 more pounds than 5/30
then
4 Rounds for time
400 M Run
15 Sumo deadlift high pull 95/65#

Another great turnout at our Saturday Bootcamp class.  The group is growing.  Thanks Christina and Kylie for the workout.

image