Monday (2019APR01) – WOD

Gymnastics:  3 Rounds:  12x Seated Box Jumps (24/20″+) 10x Side Split Lunge (Light Weight) 8x Ring Push Up (Reach Forward/Side Each Arm or Hold)   WOD:  21 – 15 – 9x  Hang Cleans (95/65#) Push Press...

Friday (2019MAR29) – “Champion” for Becky Conzelman

Late Tuesday night, Becky had a bad headache, vomited, and immediately went to the hospital by ambulance in Naples, FL where she was on a girls trip with her daughter. Doctors found an aneurysm bled into her brain and had to conduct surgery for several hours. The...

Thursday (2019MAR28) – WOD

WOD:  6AMRAP: 10x Alternating DB Snatches (35/25#) 10x Push Ups 20x Lateral Parallette Jumps Rest 3 Minutes. 6AMRAP: 10x Sit Ups 10x DB Thrusters (35/25#) 20x Jumping Lunges   Endurance:  3 Rounds: 1 Minute: 20/16Cal. Airdyne 2 Minute: 16/13Cal. Airdyne 3 Minute:...

Wednesday (2019MAR27) – WOD

Strength:  1RM Back Squat   WOD: 5-7 Rounds:  100M Run “Rest” 2 Minutes. During the “Rest”: 15x Double Unders 10x Ball Slams (30/20#) 5x Ball Slams Over the Rig (30/20# @ 12″ Over Reach)   1RM Back Squat is the “Bread...

Tuesday (2019MAR26) – “CrossFit.com 181017”

WOD:  “CrossFit.com 181017” 3 Rounds:  2AMRAP: Rope Climbs 2AMRAP: Turkish Get Ups (50/35#DB) Rest 2 Minutes.    Core Stability:  3 Rounds: 10x Back Extensions (10s Hold @ Top of Last Rep) – Slow & Controlled 20x Banded Barbell Back Rack...