August 01, 2014

Strength:

Split Jerk

3-3-3-3-3

WOD:

"Nancy"

5 Rounds

400 meter Run

15 Overhead Squats (95/65)

July 31, 2014

Stephane coaching some Jerks!

Strength:

Deadlift

4-4-4-4

Strict Pull Ups

On the Minute X 8

WOD:

21-15-9 (165/115)

Front Squats

Ring Dips

July 30, 2014

Strength:

1 Power Snatch + 1 Snatch

6 Sets

RDL Snatch Grip

8-8-8-8-8

WOD:

5 Rounds

5 Clean + Jerks (155/105)

10 Toes 2 Bar

8 Ways to Beat a Food Craving

July 29, 2014

Strength:

Squat

4-4-4-4

Increase from July 21

Handstand Push Up

4 Sets Max Strict + Max kipping

WOD:

5 Rounds

15 Wall Balls

15 Box Jumps

Then:

4 Rounds

15 Chest To Bar

15 Burpees

Time is when completed all four rounds

Body Builder Does CrossFit

July 28, 2014

Strength:

1 Power Clean + 1 Clean

6 Sets Building

4 Sets

2 Lengths Overhead Walking Lunge

WOD:

4 X 500 Meter Row

Rest two minutes between sets

Rich Froning JR 2014 CrossFit Games Champion

Camille Leblanc-Bazinet 2014 CrossFit Games Champion

July 26, 2014

Strength:

Turkish Get Up

3-3-3

Strict Press or Bench Press

6-6-6-6

WOD:

10-9-8-7-6-5-4-3-2-1

Thruster (95/65)

Box Jump (30/24)

July 25, 2014

Strength:

Hang Clean

2-2-2-2-2

WOD:

"Helen"

3 Rounds

400 Meter Run

21 Kettlebell Swings

12 Pull Ups

Compare to April 05

Thanks to Technology for This Restaurant's Reviews

July 24, 2014

James doing his dad duties as Amy workouts

Strength:

Split Jerk

2-2-2-2

Strict Press

6-6-6

WOD:

5 Rounds

7 Overhead Squats (95/65)

8 Burpee Over Bar

9 Toes to Bar

Rest 1 Minute

July 23, 2014

Strength:

Front Squat

6-6-6-6

WOD:

3 Rounds

10 Deadlifts (70%)

30 Wall Balls

Sorry about the late post, IT problems!

July 22, 2014

Strength:

Hang Snatch/Overhead Squat

2-2-2-2-2

Strict Pull Ups

10-10-10-10

WOD:

10 Minute AMRAP

10 Handstand Push Ups

20 Kettlebell Swings (70/53)

30 Double Unders

A Lifter's Guide to Alcohol

July 21, 2014

Strength:

Back Squat

6-6-6-6

Barbell Row

6-6-6-6-6

WOD:

Row 1000

30 Clean and Jerks (135/95)

Run 800 Meter

9 Signs You Need More Fat

July 19, 2014

Strength:

Power Snatch

2-2-2-2-2

WOD:

6 Rounds

5 Back squats (70% of 1 RM)

5 Wall Walks

Learn Any Language in Record Time

July 18, 2014

YMCA camp kids adding their scores at the end of a WOD!

Strength:

1 Power Clean + 1 Clean

1-1-1-1-1

WOD:

Rebecca Woolnough won the Baby Morton WOD. She requested Filthy Fifty!

"Filthy Fifty"

50 Box Jumps (24/20)

50 Pull Ups

50 Kettlebell Swings

50 Walking Lunge

50 Knees to Elbows

50 Push Press (45/35)

50 Back Extensions

50 Wall Balls

50 Burpees

50 Double Unders

July 17, 2014

Strength:

5 Sets Max Chest to Bar/Pull Ups/Muscle Ups

Rest 60 Seconds

Lever Practice

WOD:

10 Rounds

On The Minute

3 Front Squats @70% of RM

100 Meter Shuttle Run

July 16, 2014

Strength:

6 Rounds

3 Push Press + 3 Push Jerks

WOD:

12 Minute AMRAP

12 Power Cleans (135/95)

12 Jump Overs

12 Kettlebell Swings (70/53)

3 Or 6 Meals a Day?

July 15, 2014

Strength:

Sumo Deadlift

5-5-5-5-5

Ring Dips

OTM X 8 rounds

WOD:

4 Rounds

25 Wall Balls

10 Power Snatch

Rest 1 Minute

The National Pro Fitness League: What Is It?

July 14, 2014

Strength:

Find your 1 Rep Max in the following Movements

Power Clean

Overhead Squat

Thruster

15 minutes to find each 1 RM

First Events Have Been Released for the Games

July 12, 2014

Strength:

Overhead Squat

5-5-5-5-5

WOD:

3 Rounds

400 meter Run

10 Power Cleans

10 Tows 2 Bar

Time Magazine Blames Carbs For Obesity?

July 11, 2014

Strength:

2 Front Squat + 1 Split Jerk

Build heavier than June 09

1-1-1-1-1

WOD:

Bergeron Beep Test

15 Rounds on 1:15 Minute

7 Thrusters (75/55)

7 Pull Ups

7 Burpees

Is The Obesity Epidemic Exaggerated?

July 10, 2014

Strength:

OTM X 10

1 Clean

Back Squat

1-1-1-1

4 Sets

2 Lengths Front Rack Barbell Walking Lunge

Max Ring Push Ups

Rest 60 Seconds 

Truth About Metabolic Damage

July 09, 2014

Strength:

Push Press

1-1-1-1

OTM X 7

Muscle Up/Strict Pull Ups

WOD:

4 Rounds

10 Deadlift (225/155)

10 Handstand Push Ups

Napping Can Increase Memory

July 08, 2014

Steve leading the warm up

Strength:

OTM X 10 

1 Snatch or Power Snatch

4 Sets

Max Strict Toes to Bar

Rest 60 Seconds

WOD:

15 Minute AMRAP

21-15-9

Overhead Squat (95/65)

Burpee

Then 400 Meter Run

Then AMRAP for the reminder of the time

5 Pull Ups

10 Push Ups

15 Air Squats

July 07, 2014

Strength:

Deadlift

1-1-1-1

WOD:

5-4-3-2-1

Ring Dips

10-8-6-4-2

Front Squats

20-16-12-8-4

Box Jumps

July 05, 2014

Strength:

Front Squat

3-3-3-3

Push Press

3-3-3-3

WOD:

15 Minute AMRAP

200 Meter Run

10 Shoulder to Overhead

10 Pull Ups

July 04, 2014

Strength:

Deadlift

3-3-3-3+

Ring Push Up

4 Sets

Rest 90 Seconds between

WOD:

4 Rounds

1 Minute Max Wall Balls

1 Minute Max Box Jumps

1 Minute Max Calorie Row

1 Minute Rest

Why Kids Need the Sun

July 03, 2014

Congratulations to Amy and James on their newest family member; Alexander (Xander) Peter Ross Morton

Strength:

Hang Snatch

2-2-2

Hang Snatch Pull

3-3-3-3-3

WOD:

6 Rounds

9 Power Cleans (135/95)

9 Burpee Over Bar

Rest 1 Minute

July 02, 2014

Strength:

Strict Press

3-3-3-3

Pistols

20-20-20

WOD:

OTM X 20

Odd: 5 Thrusters

Even: 10 Toes To Bar