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18 Aug
by: Published in Uncategorized

Pre WOD:

Bottom of the Squat Hold
Top of the Chin Up Hold (with knee tuck)
Handstand Hold

WOD 1: 4 min AMRAP of:

10 Pull Ups
15 Wall Balls (20/14)

Rest 2 minutes

4 minute AMRAP of:

15 Russian Kettlebell Swings (24/16)
15 Push Ups

Rest 2 minutes

4 minute AMRAP of:

10 Over The Box Jumps (24/20)
10 Burpees

WOD 2: 4 min AMRAP of:

3 Muscle Ups
15 Wall Balls (20/14)

Rest 2 minutes

4 minute AMRAP of:

15 Russian Kettlebell Swings (32/24)
6 Handstand Push Ups

Rest 2 minutes

4 minute AMRAP of:

10 Over The Box Jumps (30/24)
10 Burpees

==

If I give you advice,
Like “keep your abs tight”
I do it to care
And to keep you upright

“Head through your arms”
And “please hit the hips”
Are words that will help you
Just take them like tips

“It looks kinda heavy”
“You should probably scale”
Are things that I say
So that you don’t fail

Please listen to me
I know what I’m saying
But if you oppose,
For your back I’ll be praying

Part 3 tomorrow,

CG
==

 

17 Aug
by: Published in Uncategorized

Pre WOD:   15 mins to find

1RM Thruster

WOD:  Jackie:  For time:

1000M Row
50 Thrusters (45/45)
30 Pull Ups

==

The girl from Shmexas…

Gather around everyone for a little story.  I will call this one “The girl from Shmexas who was better at CrossFit than me”…

Keep your chest up
Your shoulder blades back
Lift with your legs
No spine out of whack

Scale if you need to
Rx if you can
But I care if you push it
To look like “the man”

If your form is atrocious
Or did not check your ego
Just take a step back
And relax mi amigo

Don’t need to impress me
I’m here just to help you
But if you know better
Don’t let me upset you

Stay tuned for more,

CG

==

16 Aug
by: Published in Uncategorized

Team WOD 1: 10 alternating rounds for time of:

12 Deadlift (145/95)
9 Hang Power Clean (145/95)
6 Push Jerk (145/95)

Team WOD 2: 10 alternating rounds for time of:

9 Deadlift (185/115)
6 Hang Power Clean (185/115)
3 Push Jerk (185/115)

==

Called it…

Today is Sunday…BOOM!  All you suckers pay up!  No news for today except that I will not be posting any birthday reminders of any kind!!!  In fact, I will randomly construct a sentence to deviate from any mental reminders that a special day is almost upon us:

“Only 12 and 11 days remain until the greatest day of the year”

That can be almost anything,

CG

==

 

Vivi Sa, Gram Tusia liked this post
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