032913

Welcome to the Herd June!

Friday 

Strength
Front Squat - Heavy 1

Metcon
"Almost Elizabeth"
21-15-9
Power Cleans 135/95
Parallette/Dumbbells Push ups


Saturday

Metcon
CrossFit Games 13.4
7 minute AMRAP of:
3 Clean and jerk 135/95
3 Toes-to-bar
6 Clean and jerk
6 Toes-to-bar
9 Clean and jerk
9 Toes-to-bar
12 Clean and jerk
12 Toes-to-bar
15 Clean and jerk
15 Toes-to-bar
18 Clean and jerk
18 Toes-to-bar...


Sunday

Metcon
10 AMRAP
10 Burpees
10 Front Squats 95/75  


If you want to conquer fear, don't sit home and think about it. Go out and get busy. - Dale Carnegie

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032713

I'm focused man

Wednesday

Strength
Push Press - Heavy 1

Metcon 
25-20-15-10-5
Pull ups
Push ups
End each round with a 30ft. Bear Crawl


Thursday

Metcon
5 RFT 
20 Wall ball shots 20/14
20 Calorie row
*Beginners 3 RFT and scale load


Opportunity does not knock, it presents itself when you beat down the door. - Kyle Chandler



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032513

CrossFit Dumbo would like to thank Tim Haft & Shana Brady of Punk Rope for coming down and spreading the love with their Doubles or Nothing clinic it was AMAZING!! We will definitely have them back!












Monday

Strength
Hang Squat Clean - Heavy 1

Metcon
AMRAP 12
* 1 TGU before adding a rep to the snatches each round
1 TGU Left 53/35
1 KB/DB Snatch Left 53/35
1 TGU Right 53/35
1 KB/DB Snatch Right 53/35
1 TGU Left
2 Snatches Left
1 TGU Right
2 Snatches Right
Etc.


Tuesday

Metcon
AMRAP 18
"Terrible Twos"
Work up ladder of round of2, round of 4, round of 6, round of 8, etc.
KB Swings 53/35
KB SDHP 53/35
KB Shoulder to Overhead Left 53/35
KB Shoulder to Overhead Right 53/35
* Beginners scale load and time to 12 min.

 
You have to learn the rules of the game. And then you have to play better than anyone else. - Albert Einstein


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032213

Welcome to the Herd Ashley!

This is how you do it!

Friday

Strength
Front Squat - Heavy 3

Metcon
4 RFT
10 Deadlifts 225/155
400m Run


Saturday

Metcon
CrossFit Games 13.3
12 AMRAP
150 Wall balls 20/14/10 - 9'/10'
90 Dbl unders
30 Muscle ups


Sunday

Metcon
3 RFT
12 SDHP 95/75
20 Dbl unders
400m run


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032013

Nic, Josh, & Stacey back-squat!

Wednesday

Strength 
Push Press - Heavy 3


Metcon
3 Rounds, 1 minute each
Ring Rows
KTE's
Jumping Slam Ball
HSPU
Rest


Thursday

Metcon
AMRAP 12
8 Power Snatch
8 OHS
8 Burpees
*Scale as needed


If you ask me what I came into this life to do, I will tell you: I came to live out loud. - Emile Zola

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031813

WALKING DEAD SUNDAYS FANTASTIC!!!

Monday

Strength
Hang Squat Clean - Heavy 3

Metcon
10 Minute AMREP
800m Row
50 HRPU's
Remaining time Max E. Burpees



Tuesday

Metcon
4 RFT
15 Goblet Squats 53/35
30 KB Swings 53/35
45 Dbl Unders
Scale load, rounds jump rope based on skill level


I'd rather attempt to do something great and fail than to attempt to do nothing and succeed. - Robert H. Schuller


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031513

Welcome to the Herd Laila!

Friday

Strength
Back Squat - Heavy Single

Metcon
AMRAP 15
"Super Cindy"
10 Pull Ups
15 Push Ups
20 Air Squats


Saturday

Metcon
Workout 13.2
Complete as many rounds and reps as possible in 10 minutes of
5 Shoulder to overhead 115/75
10 Deadlift 115/75
15 Box jump, 24/20 inch box


Sunday

Metcon
Team WOD
5 Rounds
400m Row
15 KB Swings 55/35



The harder the conflict, the more glorious the triumph. - Thomas Paine



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031313

Welcome to the Herd Kiesha, Brett, Brendan, & Danielle!

Wednesday

Strength
Strict Press - Heavy Single

Metcon
3 RFT
10 Alternating Split Cleans 135/95
10 Push Jerks 135/95
20 Bar Hops


Thursday

Metcon
5-4-3-2-1
50-40-30-20-10
Wall Walks
Dbl Unders
*Beginners 3-2-1 and 30-20-10


What you get by achieving your goals is not as important as what you become by achieving your goals. - Henry David Thoreau


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031113

Monday

Strength
Hang Power Clean - Heavy Single

Metcon
5x 2 min rounds
120ft. Shuttle Sprint
50 Dbl unders
(Timer runs 10 min straight start at top of every 2 min and rest the remainder)


Tuesday

Metcon
"Randy's Evil Step Brother"
75 Squat Cleans 135/95 EMOTM 3 Push Jerks 135/95
*Beginners 45 reps, scale load as needed

Set your sights high, the higher the better. Expect the most wonderful things to happen, not in the future but right now. Realize that nothing is too good. Allow absolutely nothing to hamper you or hold you up in any way. - Eileen Caddy

 

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030813

Christopher Phillip Linares 2034 CrossFit Games!!

Friday

Strength
Back Squat - Heavy Single

Metcon
Death by
SQUAT CLEAN - THRUSTER 135/95


Saturday

Metcon
Row (meters)
KB swings 53/35
100-200-300-400-500-400-300-200-100
5 -10-15-20-25-20-15-10-5



Sunday

Metcon
"Barbara"
5 rounds 
20 Pull ups
30 Push ups
40 Sit ups
50 Air squats
Time each round, rest 3 minutes between round



Follow your dreams, work hard, practice and persevere. Make sure you eat a variety of foods, get plenty of exercise and maintain a healthy lifestyle. - Sasha Cohen
 

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030613

Let the games begin!!!

Hey Athletes first WOD for the open will be announced today so if you haven't registered
go here http://games.crossfit.com/ WOD's will be ever Saturday. Sign up and lets go for it! - Coach





 
Wednesday

Strength
Strict press - Heavy Single

Metcon
AMRAP 15
10 SDHP 95/65
10 STOH 95/65
250m Row


Thursday

Metcon
6 RFT of:
12 KB/DB snatch (Alt arms) 53/35
18 Situps
24 Dbl unders
*Beginners 4 RFT, scale load & dbl unders as needed


Expect problems and eat them for breakfast. - Alfred A. Montapert


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030413

Monday

Strength
Hang Power Clean - Heavy Single 

Metcon
3 RFT
10 Paralette Push ups
20 OH walking lunge steps 45/20
10 Burpees
20 Plate-loaded squats 45/25


Tuesday
Metcon
4 RFT
6 Deadlifts 245/185
12 Lateral Bar-Hop Burpees
*Beginners 3 RFT and scale load to match technical proficiency and strength level


Even if you fall on your face, you're still moving forward. - Victor Kiam

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030113

Welcome to the Herd Emmanuelle, Michael, Andrew!

CrossFit Kids Rocks!!

Friday
Strength
Back squat
20 minutes to a heavy triple

Metcon
"Six Pack Fran"
21-15-9
Thrusters 95/65
T2B (Toes to bar)
*Scale load and movement as needed


Saturday
Metcon
3 Rounds of:
250m row
25 Box jumps 24


Sunday
Metcon
Tabata Deadlift 135/95
Tabata Push press 75/55
Tabata Box jumps 20"
Tabata Slam ball 20/15

8x(20:10) each exercise, 32 rounds total
2 min rest between each exercise


The will to win, the desire to succeed, the urge to reach your full potential... these are the keys that will unlock the door to personal excellence. - Confucius


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