If you missed Tuesday’s WODs, you missed a good one! Excellent level of competition on the Strength Bias METCON! That was no joke and they guys and gals who attempted it passed with flying colors! Great job by everyone.

Wednesday is Hump Day, even if it is the day before a scheduled rest day. I’ll be making this one up Thursday; headed to Charlotte tomorrow to hear and see Disturbed and Avenged Sevenfold. Envy me now!

Wednesday’s WOD(s)
Strength
Shoulder Press – 5/3/1/3/5

Strength Bias METCON
Every minute on the minute, do 5 – Power Snatches (135/95/65) for 15 minutes.

Metabolic Bias METCON
Set a timer for 1 minute, run 200M then with the remaining time do as many ground to overhead presses as possible. Rest 45 seconds, repeat 10 times.

Share on Facebook

Congrats to Laura for her PR in “Cindy” tonight! She now is the top woman on the board with 16 +5 rounds! Set a PR on “DT” tonight myself; 11:04. Love to see someone set a PR, don’t you? Brandon and Dan have been pushing thru Starting Strength and are making incredible gains on their back squat, bench, deadlift and presses. Linear progression is a proven way to get really strong. Give Brandon a shout if you’s like to try it!

Got a question about anything CrossFit or fitness in general? Just let me know. I’ll post your question in the blog with the answer!

Tuesday’s WOD(s)
Strength
Back Squat 5/3/1/3/5

Strength Bias
Tabata the following:
Tire Flips
Rt. hand sledgehammer swings
Pole clean and jerks
Lt. hand sledgehamer swings
OR
Metabolic Bias
“Nicole”
AMRAP 20
400M Run
Max rep pullup
Post rounds as well as # of pull-ups

Share on Facebook

There’s 2 weeks to the next CrossFit Total. Use this week to judge where you are and what you’d like to attempt. Go hard, heavy and do work.

Making more changes to the gym in the coming weeks. Stay posted for updates!

Monday’s WOD(s)
Strength WOD
Bench Press : 5/3/1/3/5

Strength Bias METCON
“DT”
5 Rounds for time of;
12 – 155# Deadlifts
9 – 155# Hang Power Cleans
6 – 155# Push Jerks

Metabolic Bias METCON
“Cindy”
AMRAP 20
5 – Pullups
10 – Pushups
15 – Squats

Share on Facebook

Friday! End of the week and start of the weekend. Get a good WOD in today and enjoy these last days of summer!

Friday’s WOD(s)
Strength Bias
Back Squat 5/5/3/3

Strength METCON
10 Rounds for time
10 – Tire Flips
10 – Tire Jumps

Metabolic METCON
10 Rounds for time
10 – Back Squats (135/95/65)
10 – Pushups

Share on Facebook

Short post tonight! Grinder day at the box today. Those WODs proved to be a real beast to everyone that attempted it. Great job, Guys and Gals!

Wednesday’s WOD(s)
Strength Bias
1 armed DB Snatch – 5R/5L, 5/5, 3/3, 3/3

Strength METCON
5 Rounds for time:
Max reps pullups for 1 minute, rest 1 minute = 1 Round

Metabolic Bias
400M Walking Lunge

Share on Facebook