Staci and Klae are getting a little mid week workout date in with some Shuttle Sprints!
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Happy Birthday Brittney!

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WOD

“Bird Box”
In Teams of Three, Complete The Following For Time:
100/70 Calorie Row
75 Box Jump Overs (24/20)
50 Power Snatches (135/95)
15 Rope Climbs
50 Power Snatches (115/80)
75 Box Jump Overs (24/20)
100/70 Calorie Row

Teams of three will take on this chipper workout, splitting work as they so desire. Note that the weight decreases on the second round of power snatches. The first round weight should be something that athletes could complete 9+ unbroken snatches when fresh. The second round weight should be something that they could hold on for 15+ when fresh.

“It is not how old you are, but how you are old.”

~Jules Renard

Braedon and Katie aren’t letting a little hip surgery and a pregnancy get in the way go their WOD!
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Happy Birthday Heather B!

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It’s Benchmark Friday!

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Benchmark WOD

“Bulletproof Shoulders”
Side Plank Reverse Fly 20 each side
Modified Push-Up Y Hold 3 x 15 sec. each side
Scap Push-Ups 15 each side
T’s 4 x 5 reps then overload
W’s 4 x 5 reps then overload
Cuff isolation 20 reps each side

“Elizabeth”
Compare to 2/16/18
21-15-9 reps of:
Squat Clean (135/95 lb)
Ring Dips
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BULLETPROOF SHOULDERS

“Don’t think, just do.”

~Horace

Heidi is still making things look easy even at 8 months prego!
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WOD

Option 1:
“No Brainer”
On the 3:00 x 5 Rounds:
21 Plate Hops
12 Shuttle Sprints
6 Deadlifts

Build in Loading on the Deadlift

THE WHY
Why plate hops? Although not a functional movement, the goal is to create a stimulus. With quick and sprinty rounds, the plate hops to start things out gets the heart rate and intensity up. Even though we don’t do these often, they do require a good amount of speed, agility, balance, coordination, accuracy, and stamina.

Option 2:
OPEN GYM
Make up a WOD that you missed, or a WOD that you have really been wanting to try, work on skills, etc!

*You must still come to one of the regularly scheduled WOD times.

“It’s not what happens to you, but how you react to it that matters.”

~Epictetus

Dan is having a great Saturday Dumbbell WOD!
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WOD

“Girl Power”
AMRAP 18:
21/15 Calorie Assault Bike
3 Rounds of “Cindy”
10 Power Snatches (115/80)

“Life’s most persistent and urgent question is, ‘What are you doing for others?'”

~Martin Luther King, Jr.

Baylie and Warde are using their Gymnastics skills to crush “Amanda” on Friday night!
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WOD

“Layup”
50-40-30-20-10:
Double-Unders
AbMat Sit-ups

Directly Into…

5-10-15-20-25:
Kettlebell Swings (53/35)
Wallballs (20/14)

“Failure is success if we learn from it.”

~Malcolm Forbes

The 8am working on their Strict Toes to Bar!
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Happy Birthday Laura!

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WOD

Strength:
Push Jerk
Build to Heavy Set of 3

Conditioning:
“Go Fish”
For Time:
1,000 Meter Row

Directly Into…

3 Rounds:
21 Deadlifts (135/95)
15 Lateral Barbell Burpees
9 Push Jerks (135/95)

“Do not take life too seriously. You will never get out of it alive.”

~Elbert Hubbard

Candice rarely misses a day of CrossFit and it really shows throughout her WOD performance!
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REMINDER: There will be Open Gym today from 8:00am to 10:00am. Come get your weekend WOD on!
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WOD

“Under Fire”
For Time:
100 Double Unders, 50 Air Squats, 25 Push-ups
80 Double Unders, 40 Air Squats, 20 Push-ups
60 Double Unders, 30 Air Squats, 15 Push-ups
40 Double Unders, 20 Air Squats, 10 Push-ups
20 Double Unders, 10 Air Squats, 5 Push-ups

In this all bodyweight triplet workout, athletes will complete a total of 300 double unders, 150 air squats, and 75 push-ups. Looking to spend no more than 2:30, 2:00, 1:30, 1:00, and :30 seconds respectively on the rope. Adjust reps or variations as needed to accomplish this, or simply go until the time cap on each round. The reps on the air squat should be something where athletes don’t have to stop moving. Looking for a steady pace throughout. To complete the push-ups as written, we recommend athletes have 20-25 unbroken in the tank. Reduce reps here or elevate to a box or bench if necessary.

THE WHY
Bodyweight movements like the air squat and push-ups are simple. Because of their simplicity, they are often overlooked. Getting back to the basics of the air squat and the push-ups can help athletes drastically improve other, more complicated movement. It is common to get onto autopilot with these. We resort to what we are used to doing. Bringing a good deal of conscious effort to these fundamental movements on a regular basis will pay off in athlete’s favor.

“But what is happiness except the simple harmony between a man and the life he leads?”

~Albert Camus

The 8am crew is showing James their excitement as he get’s his Strict Press!
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WOD

“Road Rash”
5 Rounds (On the 5:00):
5 Dumbbell Hang Clean and Jerk (Left Arm)
5 Dumbbell Hang Clean and Jerk (Right Arm)
10 Alternating Dumbbell Power Snatches
10 Chest to Bar Pull-ups
15/10 Calorie Assault Bike

We’ll record the scores for all 5 rounds today to give ourselves a good idea of pacing. It is more impressive to stay consistent with these rounds than it is to start fast and fall off. The athlete whose scores didn’t fluctuate much likely squeezed more fitness out of the workout than the athlete who crashed and burned. However, being all over the place with round times is a great learning opportunity. Don’t review the results as good or bad, just view them as what they are. Because that happened, we can use the information to make improvements the next time a workout like this comes up. Focus on these as areas where we can make really good progress, not areas where we are flawed.

“Remember, it isn’t the dreamers who have good lives – it’s the doers. Remember also what I call the three Ps of success: passion, planning, and perseverance.”

~Homer Hickam

The one good thing that comes out of ACL surgery is that you become really strong in your upper body! Great job on the Strict Press Traci!
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It’s Benchmark Friday!

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BENCHMARK WOD

Group Warm-Up:
The Burgener Warm-Up

Skill Practice:
15 minutes of Muscle-Up Practice

Conditioning:
“Amanda”
Compare to 9/1/17
Three rounds, 9-7- and 5 reps, for time of:
Muscle-Ups
135/95 pound Squat Snatch
*Scale Muscle-Ups with either Bar Muscle-Ups or 18-14-and 10 reps of Pull-Ups and Dips.

“The Universe is under no obligation to make sense to you.”

~Neil deGrasse Tyson

The 6:30pm group is making no excuses to get their WOD in!
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WOD

Option 1:
Strength:
Strict Press
Build to Heavy Sets of 5-3-1

Conditioning:
“Body Armor”
AMRAP 13:
10 Strict Toes to Bar
10 Strict Presses (95/65)
100′ Walking Lunge

Option 2:
OPEN GYM
Make up a WOD that you missed, or a WOD that you have really been wanting to try, work on skills, etc!

*You must still come to one of the regularly scheduled WOD times.

“All growth depends upon activity. There is no development physically or intellectually without effort, and effort means work.”

~Calvin Coolidge