Daily WOD

SEE YOU ALL IN SEVERAL HOURS.
WEATHER IS PERFECT!
OH! I WILL TAKE ANY VOLUNTEERS THAT ARE WILLING TO RISK THEIR LIVES AS I DO, FOR OTHERS THAT LOVE TO SEE THE SKY ALL LIT UP.
PHILLY, MY SIDEKICK BAILED SO I MAY COME CRAWLING FROM THE RUBISH MISSING SOME FINGERS!

I’M TRYING A NEW CLASS TOMORROW AT 8:30AM.
THE CLASS WILL INCLUDE ALL CORE BODYWEIGHT MOVEMENTS COMBINES WITH STRETCHES.
IT WILL BE 45 MINUTES TO AN HOUR.
TRY THE CLASS, I NEED SOME INPUT.
SHOW UP BEFORE 8:30!
THIS CLASS IS DIFFERENT THAN THE CROSSFIT WORKOUT, YOU CAN STILL COME AND DO THE WOD, JUST NOT AT 8:30. 8:30 IS THE
NEW CLASS.

LIFT:

BACK SQUAT
20 REPS
ADD 5 LBS

METCON:

RUN 800
21-15-9
DEADLIFTS @225/155
WALL BALL SHOTS 20/14
SWINGS 70/55
RUN 800

GONNA BE A PERFECT DAY TOMORROW.
PARTY STARTS AT 4PM, ALCOHOL, APPETIZER OR DESSERT.

METCON:

10 ROUNDS
RUN 400
5 C2B PULL UP
5 HANDSTAND PUSH UP
5 OVERHEAD SQUATS @95/65
5 TOES TO BAR

HERE’S THE PARTY INFO, THERE IS NO PARTY… ON SATURDAY.
BUT, THE WEATHER IS SUPPOSED TO CHANGE AFTER TOMORROW FOR THE BETTER!!
SO WE’RE GOING TO HAVE THE PARTY ON MONDAY.
HOPEFULLY MOST EVERYONE WILL BE AVAILABLE ON MONDAY.
SAME START TIME, 4PM ON MONDAY THE 5TH.


WORKOUT:

For time, with a partner:

30 synchro deadlifts
30 synchro bar-facing burpees
400-m run
20 synchro deadlifts
20 synchro bar-facing burpees
400-m run
10 synchro deadlifts
10 synchro bar-facing burpees
400-m run

Rest 5 minutes, then:

10 synchro thrusters
10 synchro pull-ups
400-m run
20 synchro thrusters
20 synchro pull-ups
400-m run
30 synchro thrusters
30 synchro pull-ups
400-m run

♀ 125-lb. deadlifts, 55-lb. thrusters
♂ 185-lb. deadlifts, 75-lb. thrusters

.

Workout Variations
Rx’d
(54 and under)
Women 125-lb. deadlift, 55-lb. thruster
Men 185-lb. deadlift, 75-lb. thruster

(55 and up)
Women 95-lb. deadlift, 35-lb. thruster, may step over during bar-facing burpees
Men 135-lb. deadlift, 45-lb. thruster, may step over during bar-facing burpees

Scaled
(54 and under)
Women 95-lb. deadlift, 35-lb. thruster, jumping pull-ups, may step over during bar-facing burpees
Men 135-lb. deadlift, 45-lb. thruster, jumping pull-ups, may step over during bar-facing burpees

(55 and up)
Women 65-lb. deadlift, PVC pipe or stick thruster, jumping pull-ups, may step over during bar-facing burpees, 200-m run
Men 95-lb. deadlift, PVC pipe or stick thruster, jumping pull-ups, may step over during bar-facing burpees, 200-m run

SATURDAY LOOKS LIKE A BEAUTIFUL DAY… IN THE BAHAMAS.
BLOWS! BUT DON’T FRET, WE’RE PREPARED. JORDAN HAS A SMALL UMBRELLA, AT LEAST 3 PEOPLE CAN FIT UNDER IT!
POOL IS HEATED, BRING TOWELS FOR THE KIDS AND ALCOHOL OR APPETIZERS OR DESSERTS OR WHATEVER.
PARTY STARTS AT 4PM RIGHT WHEN THE RAIN IS DONE AND THE SUN IS SHINING!
NO RAIN! SUN DANCE SATURDAY.

LIFT:

BENCH PRESS
5 X 10 REPS
MODERATE WEIGHT.

METCON:

20 MIN AMRAP
50 DOUBLE UNDERS (SUBSTITUTE = 150 SINGLES WHILE HANGING YOUR HEAD IN SHAME)
50 FOOT HANDSTAND WALK (SUBSTITUTE = SHOULDER TAPS AGAINST THE WALL, ANYONE CAN DO IT, JUST GET UPSIDE DOWN. IT’S ACTUALLY A DIFFERENT PERSPECTIVE ON THE WORLD)
10 POWER SNATCH @135/95
15 HIP EXTENTION

LIFT:

10 X 10 SWINGS
EVERY MINUTE FOR 10 MINUTES

METCON:

10 ROUNDS
FRONTS SQUAT @135/95 10 REPS
GHD SIT UPS 10 REPS

METCON:

8 SETS
(1 Set every 4 Minutes)
15/12 CALORIE SKI (OR Row)
5 BURPEE BOX GET OVERS (48”)
15/12 CALORIE ASSULT BIKE
5 BURPEE BOX GET OVERS (48”)

LIFT:

SINGLE LEG RDL
5 X 12 EA. LEG

METCON:

20 MIN AMRAP
RUN 400
ALTERNATE BETWEEN MAX REP PULL UPS AND MEX REP PUSH UPS
AFTER THE RUNS.

EVERYONE ALL OVER THE PLACE, WORKING OUT AT ALL DIFFERENT TIMES IS NOT WORKING FOR
PEOPLE THAT WANT THE CLASS ATMOSPHERE.
MY FAULT, I TAKE FULL RESPONSIBILITY.
BUT, NOW IT’S TIME TO GO BACK TO CLASSES.
FOR THOSE OF YOU WHO ARE LIFTING OR WORKING OUT ON YOUR OWN, THAT’S FINE BUT DON’T WORKOUT RIGHT IN THE MIDDLE OF THE RIG OR THE MIDDLE OF THE GYM.
IT’S FINE TRAINING ON YOUR OWN, JUST BE NORMAL. WHAT DO I MEAN BY NORMAL?
DON’T WORK OUT RIGHT IN THE MIDDLE OR EVERYONE WHEN THERE IS A CLASS GOING ON, THAT’S MY NORMAL.
SOME SAY MY NORMAL MAY NOT BE THE NORMAL. THIS MAY BE THE CASE, BUT HAVING COMMON COURTESY FOR YOUR GYM, TRAINING PARTNERS, YOURSELF AND ME SEEMS OF THE UTMOST OR NORMALCY TO ME.

SO HERE’S THE DEAL.
CLASSES ARE 6, 7, 8:30 AND 9:30AM
4:30 AND 5:30PM
IF YOU ARE TAKING THE CLASS, SHOW UP FOR THE CLASS TIME.
IF YOU DON’T SHOW UP ON TIME AND WANT TO JOIN THE CLASS, I WON’T PUNISH YOU PHYSICALLY OR
KEEP YOUR FROM TAKING THE CLASS. I WILL SPEND THE WHOLE CLASS TIME INSULTING AND CRITICIZING YOU.

DO ME A FAVOR AND MAKE THIS EASY, I’M ALMOST AT MY TIPPING POINT.

***GYM IS CLOSED TODAY FROM 5PM TILL 8PM TONIGHT.***

LOOK AT THIS FUCKIN GUY!

• 

• 

THIS IS FUCKIN CRAZY! LOOK AT THAT FUCKING BELLY!!!
SEAN HAS BEEN A FAT MESS FOR YEARS, WAKING UP EVERYDAY LOOKIN IN THE MIRROR IN DISSAPOINTMENT, UGH!
THEN, 48 DAYS AGO SEAN ACTUALLY DECIDED TO CHANGE THE WAY HE LOOKS. INSTEAD OF DOING HALF THE WORK IN THE GYM, THEN GOING HOME AND STUFFING HIS FACE BECAUSE OF THE GREAT WORKOUT HE HAD. SEAN DECIDED TO MAKE A REAL CHANGE IN HIS LIFE.
HE REALIZED NO MATTER HOW HARD HE WORKS OUT, NOTHING IS GOING TO CHANGE THE WAY HE LOOKS LIKE EATING WELL.
EATING WELL IS A TRAINING MODALITY OF IT’S OWN, EATING WELL IS NOT SAYING, “I JUST WORKED OUT HARD SO I CAN EAT A ROAST BEEF HERO!”
THIS IS NOT HOW IT WORKS, IT TAKES DEDICATION TO YOUR DECISION TO EAT WELL AND BE HEALTHIER.
LOOKING AND FEELING HEALTHY IS NOT EATING WELL FOR A COUPLE DAYS AND THEN USING THE OLD, I HAVE TO GO OUT TO EAT WITH SOME FRIENDS, WHAT AM I GONNA DO, NOT EAT?
MAKE ALL THE FUCKIN EXCUSES YOU WANT TO EAT SHIT, WHATEVER MAKES YOU FEEL WELL.
BUT WHAT ABOUT NOT LETTING YOUR TASTE BUDS OR YOUR ADDICTION TO SUGAR CONTROL WHO YOU ARE.
IT’S YOUR FUCKING BODY, YOUR BODY DOSEN’T BELONG TO A BUNCH OF LAME ASS EXCUSES THAT PREVENT YOU FROM BEING WHO YOU WANT TO BE.

NOW, SEAN LOOKS IN THE MIRROR AND SAYS… “HOLY SHIT, I LOOK FUCKING GREAT!”
SEAN DOESN’T WALK AROUND ANYMORE WORRIED ABOUT HIS BELLY GETTING IN THE WAY OF EVERYDAY ACTIVITIES!
SEAN IS ENJOYING HIS HEALTH NOW, HE’S ABLE TO LIVE LIFE EASIER THAN WHEN HE WAS A MESS.
YOU CAN CHOOSE TO EMULATE WHAT SEAN DID… OR NOT.

IT’S FUCKING SUGAR!!!!!!
STOP EATING THE FUCKING SUGAR!!!!!
I’D RATHER YOU SMOKE CRANK INSTEAD OF SUGAR!!! AS A MATTER OF FACT… ANYONE KNOW WHERE I CAN SCORE SOME

CONGRATULATIONS DUDE, YOU LOOK FUCKIN AWESOME!
YOU DID SOMETHING MOST OF THE POPULATION HAS A HARD TIME WITH, YOU SHOULD FEEL LIKE A FUCKING CHAMP.

THIS EMAIL IS TO SHOW EVERYONE THAT WITH A REASON TO STOP EATING SHIT AND A REAL DECISION TO CHANGE HIS LIFE, ANYONE CAN DO IT.
THIS EMAIL IS NOT TO MAKE ANYONE FEEL A CERTAIN WAY OTHER THAN TO PROVE TO YOU ANYONE CAN DO IT.
JUST FUCKING DO IT!

LIFT:

BACK SQUAT
20 REPS
STOP ASKING ME HOW MANY WEEKS, JUST PUT THE WEIGHT ON THE BAR AND FUCKING LIFT IT.
I’LL LET YOU KNOW WHEN YOU’RE DONE.

METCON:

3 ROUNDS
RUN 800 (YES, WE’RE RUNNING AGAIN)
21 STONE CLEAN AND THRUSTER
21 TOES TO BAR
RUN 400
15 STONE CLEAN AND THRUSTER
15 T2B
RUN 800
9 STONE CLEAN AND THRUSTER
9 T2B

YOGURT TODAY, FRIDAY!!!!!
8:30AM.


LIFT:

BENCH PRESS
7 X 3

METCON:

3 ROUNDS
RUN 400
20 DB SNATCH 50/35 (10 EACH)
20 BURPEE BOX JUMP OVERS