Da Machine

I feel like a proud father so many PR's from the herd!

Warm up

400m row

Skill Builder/Mobility

Foam roll

Metcon

Da Machine

15 Burpee's

15 Deadlifts 75/115

15 Burpee's

15 Hang power cleans

15 Burpee's

15 Front squats

15 Burpee's

15 Push jerks

15 Burpee's

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CrossFit Total

 

CrossFit Total
The CrossFit Total is the sum of the best of three attempts at the squat, the press, and the deadlift.

1 - Squat
1 - Press
1 - Deadlift

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Rest

Hey Ladies!
Courtesy of Dr. Mercola

CFT rules of engagement
Courtesy of crossfit.com


“A man must be big enough to admit his mistakes, smart enough to profit from them, and strong enough to correct them.” -  John C. Maxwell


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Power clean, Push ups, Knees to elbows

 




Warm up 
3 rounds
10 Squat jumps
10 Push ups
10 Sit ups

Skill Builder/Mobility
Power clean

Metcon
5 Rounds
Max rounds in 3 mins.
Rest 1 min.
3 Power cleans 135#
6 Push ups
9 KTE's

"Every day I choose to make the best of any situation. No matter what, I practice having a winning attitude, a 'can-do' spirit, and a non-stop belief in making things work. And what does practicing having a great attitude do for my life? It makes it better in every way!"

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Front squat, Burpee box jump

 

Graham, Migs, Courtney way to go!

 

 

 

Warm up 

Tabata Dbl unders

Skill Builder/Mobility

Foam roll 10mins.

Strength
Press
5-5-3-3-1

Metcon
5RFT of
Front squat max reps
7 Burpee box jumps 24"

“Today I'm going for it! I know my goal, I know what I want to do, and I know that all I have to do is do it! So I choose to take control of my day, stop the excuses, put myself into motion, take action, put all of my energy into making it work, and refuse to stop until I reach the goal!”

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Row

Welcome to the herd Naheem!

Warm up

Dress appropriately we will be running for the warm up

800m run

Skill Builder/Mobility

Shoulder and calf mob.

Metcon

Rowing Ladder

Row 1 min. Rest 1 min.

Row 1 min. Rest 50 secs.

Row 1 min. Rest 40 secs.

Row 1 min. Rest 30 secs.

Row 1 min. Rest 20 secs.

Row 1 min. Rest 10 secs.

Then back up back up and finish with 1 min on 50 secs.

"Today is a great day to help others succeed. I care about others, and it shows. I choose to help people get better, in any way I can. And when I help others achieve their best, my life gets better, too." 

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Rest

Our first Sunday class was a huge success heirs to many more!
Thanks for coming out everybody.

 


















Dude where's my car?
Courtesy of Dr. Mercola

I can't afford that...
Courtesy of the Whole9

"I will not be stopped when other people doubt me. I will not be held back by other people's fears. I have my goal; they have theirs. I have a road that is mine to follow. And I choose to keep going . . . because I choose to win."

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1st Sunday

Max rounds in 7 minutes

7 Wall ball 14/20

7 Burpees




Then




15min AMRAP

5 Ring Row

10 Hindu push ups

15 Jumping air squats



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Thrusters, Pull ups, Squats

 

Welcome to the herd Sam


Quarter gone bad
5 Rounds
Thruster, 15 seconds 95/135
Rest 45 Seconds
Weighted pull-up 15 seconds 25/50
Rest 45 Seconds
Air squats, 15 seconds
Rest 45 seconds

"Every day I look for the good, and every day I find it! I find it in my family, in my work, in my friendships, in my thoughts, in my goals, in my future, in the world around me, and always in myself. Every day I look for the good . . . and I find it!"

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Dbl unders, Deadlift, HPC, Push press, KB swing

Welcome to the herd Jay!

Warm up
Dynamic drills

Skill Builder/Mobility
Back squat

Metcon
3 RFT
30 Dbl unders
5 Deadlifts 95/135
5 Hang power cleans 95/135
5 Push press 95/135
5 KB swings 35/53

Post load and time to comments.