Daily WOD

LIFT:

BACK SQUAT
20 REPS
ADD 5 LBS FROM MONDAY

WORKOUT:

3 ROUNDS
ROW 500
20 DEFICIT DEADLIFTS  @225/135
10 HANDSTAND PUSH UPS
5   MUSCLE UPS

WORKOUT:

RUN 400
50 TOES 2 BAR
50 SWINGS @70/55
50 REVERSE HIP EXTENSION
50 WALL BALL
RUN 800
50 WALL BALL
50 REVERSE HIP EXTENSION
50 SWINGS
50 TOES 2 BAR
RUN 400

LIFT:

THRUSTER
2 REP EMOM
185/115

WORKOUT:

800 M RUN
15 GROUND TO OVERHEAD@165/115
15 BOX JUMPS @34/24
800 M RUN
15 GROUND TO OVERHEAD
15 BOX JUMPS
800 M RUN

I NEED TO HAVE THE ORDER FOR THE MURPH SHIRTS IN ON MONDAY THE 20TH SO IF YOU DIDN’T GET A CHANCE TO FILL OUT THE PAPER AT THE GYM MAKE SURE YOU SHOOT ME A TEXT WITH YOUR SIZE.

WE’LL BE HAVING TWO CLASSES ON MEMORIAL DAY THE 27TH:
8AM AND 9:30AM

LIFT:

20 REP SQUAT
ADD 5 LBS FROM THURSDAY.
IF YOU DON’T MAKE THE 20 REPS YOU TRY AGAIN THE NEXT TIME WITH THE SAME WEIGHT.
WHICH WILL UNDOUBTEDLY HAPPEN.

WORKOUT:

20 SECONDS OF WORK AND 10 SECONDS OF REST
EACH EXERCISE IS 4 MINUTES LONG
BIKE FOR CALORIES
PUSH UPS
PULL UPS
AIR SQUAT

TODAY AT 10:30 AM YOU ARE INVITED TO BRING YOUR FAMILY AND FRIENDS TO THE GYM TO TAKE A CLASS DESIGNED SPECIFICALLY FOR NEWBIES!
ANYONE MAY JOIN US SO DON’T BE SHY.
I KNOW THAT TOMORROW MAY BE HARD FOR SOME PEOPLE TO GET THEIR FRIENDS THERE CAUSE IT IS A WORKDAY SO WE’LL DO THE SAME THING ON SATURDAY AT 10:30AM.
ANYONE YOU KNOW THAT CAN’T MAKE IT TOMORROW BECAUSE OF WORK OR WHATEVER IT IS DURING THE WEEK THAT KEEPS THEM FROM SEEING ME CAN SHOW UP ON SATURDAY AT 10:30, NO EXCUSES!

LIFT:

BENCH PRESS
3 REPS EVERY MINUTE
8 MINUTES TOTAL

WORKOUT:

15 MIN AMRAP

15 GHD SIT UPS
5   MUSCLE UPS
MUSCLE UP MODIFICATION:  10 PUSH UPS AND 5 PULL UPS

LIFT:

BACK SQUAT
20 REPS
ADD 5 LBS FROM MONDAY

WORKOUT:

4 ROUNDS
400 METER RUN
10    STONE GROUND TO SHOULDER
5      SQUAT CLEANS @185/115

REMEMBER, THIS FRIDAY THE 17TH AT 10:30AM WE ARE HAVING A SPECIAL CLASS FOR THOSE WOMEN WHO FEEL THAT CROSSFIT IS RESPONSIBLE FOR GETTING EVERYONE INJURED AND BIG.
IF YOU KNOW ONE OF THESE WOMEN THAT LIKES TO PLACE ALL THE BLAME ON CROSSFIT AND NOT THEIR DIETS OR BAD FORM OR PERPETUAL EATING OF CHEESECAKE, BRING THEM SO WE CAN SHOW THEM THE TRUTH ABOUT FITNESS.
ANYONE IS WELCOMED, WE’LL BE HAVING A QUESTION AND ANSWER PERIOD, RATHER A ME YELLING AT EVERYONE ELSE PERIOD.
AS I SAID EVERYONE IS WELCOME.

LIFT:

4 POWER SNATCH
EVERY MINUTE ON THE MINUTE
8 MINUTES TOTAL

WORKOUT:

12 MIN EMOM
ALTERNATE BETWEEN
15 WALL BALLS
AND…
7 BURPEE

THIS POST IS FOR THE SPOUSES OF THE OF THE MEMBERS OF THE GYM, NOT NECESSARILY FOR YOU GUYS SOLELY.
AS YOU KNOW I HAVE TAKEN ON THE CHALLENGE OF TRYING TO CHANGE THE MINDS OF ALL THE WOMEN OUT THERE WHO SEEM TO THINK THEY ARE GOING TO GET HURT AND BIG IF THEY DO CROSSFIT.
TO PROVE THESE MYTHS FALSE I WOULD LIKE TO EXTEND A WELCOME TO ALL THE WOMEN WHO FEEL THIS WAY BY OFFERING A FREE MONTH.
***I FEEL THAT AFTER A MONTH YOU WILL KNOW IF THESE THEORIES ARE TRUE OR FALSE.
***I FEEL AFTER A MONTH OF TRAINING YOU WILL REALIZE THAT CROSSFIT REALLY DOES CHANGE YOUR BODY FOR THE BETTER.
***I FEEL THAT AFTER A MONTH YOU WILL UNDERSTAND THE IMPORTANCE OF INTENSITY COMPARED TO NO INTENSITY IN A WORKOUT.
***I FEEL THAT AFTER  A MONTH YOU WILL SEE THAT THE ENVIRONMENT AT THE GYM IS FAR FROM INTIMIDATING.
***I FEEL THAT AFTER A MONTH YOU WILL SEE THAT ALL WOMEN NEED TO LIFT WEIGHTS TO CHANGE THERE BODIES, AND HOW AN ATHLETIC BODY IS FAR MORE APPEALING THAN AN EMACIATED ONE.

LET ME KNOW IF ANYONE WOULD LIKE TO TAKE ME UP ON MY CHALLENGE TO SEE IF WE CAN CHANGE THEIR MINDS TOGETHER.

LIFT:

BULGARIAN SPLIT SQUATS
INCREASE THE WEIGHT YOU NORMALLY USE BY 50% AND COMPLETE 5 REPS EVERY 30 SECONDS
FOR 30 REPS TOTAL FOR EACH LEG

WORKOUT:

TEAMS OF 2
COMPLETE
1 MILE RUN TOGETHER
DOUBLE KB COMPLEX
10 SWINGS
7   CLEANS
5   PRESS
1 MILE RUN TOGETHER

BOTH RUN A MILE TOGETHER
WHEN YOU GET BACK YOU ALTERNATE THE COMPLEX TILL 20 ARE COMPLETE (10 EACH)
THEN BOTH RUN ANOTHER MILE

IT’S MONDAY, THAT MEANS 80% OF HUMAN BEINGS THAT WORKOUT START THEIR DIETS TODAY.
FOR SOME REASON WE BELIEVE THAT WE CAN ONLY START TO EAT WELL ON MONDAY’S, NO OTHER DAY OF THE WEEK WILL SUFFICE FOR THE START OF EATING WELL.
WEIRD RIGHT?

IS IT BECAUSE WE NEED TO STUFF OUR FACES ON THE WEEKENDS BEFORE WE START A DIET PROGRAM THAT WILL HOPEFULLY LAST TILL THE WEEKEND.
OR IS IT BECAUSE WE NEED TO START ON THE FIRST DAY OF THE WEEK SO IT FEELS LIKE WE’RE STARTING FRESH, NEW WEEK, NEW DIET.

DON’T LET THIS SILLY IDEA EFFECT WHEN YOU DECIDE TO EAT WELL.
BE DIFFERENT AND EAT WELL EVERYDAY.  REMEMBER,  IT JUST TAKES A COUPLE OF WEEKS TO SHOW A DIFFERENCE IN YOUR BODY AND A COUPLE OF MONTHS BEFORE YOU SEE SOME HUGE CHANGES IN YOUR BODY.

LIFT:

BACK SQUAT
20 REPS @55%
20 REPS MUST BE COMPLETED WITHOUT RACKING THE BAR.  ONCE YOU TAKE THE BAR OFF IT STAYS OFF TILL YOU COMPLETE ALL 20 REPS.
YOU MAY REST BUT THE BAR STAYS ON YOUR BACK WHEN YOU DO.

WORKOUT:

30 DOUBLE UNDERS
21 OVERHEAD SQUATS @115/75
21 BURPEES OVER BAR

30 DOUBLE UNDERS
15 OVERHEAD SQUATS @115/75
15 BURPEES OVER BAR

30 DOUBLE UNDERS
9   OVERHEAD SQUATS @115/75
9   BURPEES OVER BAR

THAT’S TWO POSTS ON INSTAGRAM THAT ARE JUST DYING TO BE SHARED WITH EVERYONE YOU KNOW!
I’VE BEEN STUDYING ALL DAY ABOUT HOW TO USE THIS INSTAGRAM THING, I’M HOPING YOU ARE ALL USING WHAT I POST WISELY!

REMEMBER, ALL THE WOMEN ARE ENCOURAGED TO BRING THEIR FRIENDS TO THE GYM ON FRIDAY THE 17TH OF MAY AT 10:30AM
I’LL BE EXPLAINING HOW SILLY ALL THESE CRAZY IDEAS ABOUT CROSSFIT FLOATING AROUND ARE AND SPEAKING THE TRUTH ABOUT WHAT WE DO AT CROSSFIT, SO IF YOU HAVE ANY FRIENDS OR FAMILY THAT THINK THEY WILL GET HURT, FAT OR YELLED AT IF THEY TRY CROSSFIT, BRING EM!

LIFT:

BENCH PRESS
7 REP EMOM
6 MINUTES

WORKOUT:

EMOM:
1ST MINUTE:  WALL BALLS 10 REPS @20/14
2ND MINUTE:  BIKE FOR CALORIES 10/4
3RD MINUTE:  HANDSTAND PUSH UPS 10/5

COMPLETE THIS FOR 21 MINUTES
IF YOU CAN’T COMPLETE THE NUMBER OF REPS IN THE MINUTE ALLOTTED PICK A NUMBER YOU CAN COMPLETE AND USE THAT NUMBER THE WHOLE 21 MINUTES