Daily WOD

Workout:

10 Min EMOM
1-5: 2 Hang Power Snatch
6-10: 1 Power Snatch + 1 OHS

21-15-9
Power Clean 135/95
Ring Dip or Bar Dip
Burpee

Workout:

4 Rounds For Total Reps

1 minute Wall Ball Shots (20/14 lb)

1 minute Sumo Deadlift High-Pulls (75/55 lb)

1 minute Box Jumps (20 in)

1 minute Push Press (75/55 lb)

1 minute Row (calories)

1 minute Rest

Workout:

Turkish Get-up
Work up to a heavy get-up

3 Rounds
Run 800
50 GHD Sit ups
50 GHD Hip extensions
I know, it’s hot out. Don’t bitch about it just run.
I also know that most of you cannot and should not be doing 150 GHD Sit ups which is totally fine, just modify the exercise with Sit ups, crunches, V-ups or a combination of the three.

Workout:

10 Min EMOM
Odd Min: Bench Press 6-10 reps
Even Min: Rear Delt DB Flyes 10-15 reps

Every 4 minutes for (20) minutes:
35 Double Unders
10 Power Cleans @135/95
10 Burpee over Bar

Workout:

Back Squat
30 reps @50%

16 Min Amrap
8 Dumbbell snatches, arm 1
8 Overhead walking-lunge steps, arm 1
8 Dumbbell snatches, arm 2
8 Overhead walking-lunge steps, arm 2
20 Mountain climbers

I was having a conversation with two women outside the gym. We were talking about training, lifting to be specific, they had mentioned they didn’t want to try Crossfit because of the heavy lifting we do and they didn’t want to get bulky.
This reminded me of this post from August:

[There’s still women out there who think they are weak simply because they are women.
This is fuckin insane!
I never understood that, feeling like you can’t lift heavy weights cause you’re a female, and God Forbid you get bulky.
Drives me fuckin nuts
Bulky? You get bulky from eating cheesecake and Starbucks with extra squirts, not from lifting weights.
Lifting weights gets you strong, when you’re strong everything in life is easier.
It’s crazy that this is still a thing.
You got women taking sculpting classes, yet eating shit that makes them look soft and smooth. That makes absolutely no sense at all.
How the fuck can someone look sculpted while eating shit and doing nothing to build muscle? A Pilates class?
This is very simple, very, very fuckin simple.
You eat meat, chicken, fish, eggs and green veggies and you’ll look sculpted even if you do no exercise at all.
Instead of doing the simple thing people would rather take a drug that not only melts fat away, but all your muscle as well.
This is fuckin crazy, so fucking crazy.
Do you know how difficult it is to build muscle, especially at an older age?
Easy, easy, easy, this is what people look for, easy. This is not good, not good at all,
I’m not saying there is no use for Ozempic.
I have no problem if you are using it as a kickstart to get going while working out and eating well, but to just take it and do nothing?
That’s just ridiculous. Is this what it is, I’ll do anything I can to look skinny no matter the cost?
This can’t be it.]

I can’t believe women still feel like lifting weights will make them bulky. Even with all the information out there this is still a thing.
What’s it going to take to change the minds of women?
It was the fitness magazines that created this false concept, you would think the internet would have changed the belief of this misinformation.
I don’t get it. What about when you try to lift a heavy bag of groceries and it’s too heavy for you, or do you just fuckin Uber your groceries? That’s a good thing?
Michele was telling me the other day when she brings the groceries into the house she carries as much as she can, a case of water under one arm and two bags in the other arm. She fuckin deadlifted 225 lbs for 6 sets of 2 the other day! That’s fuckin incredible! Guess what? She ain’t bulky at all!
Fuckin bulky, get the fuck outta here with this bulky bullshit, so fuckin stupid.
As far as the Ozempic part of the post I still feel the same, it’s great way to kickstart your fitness goal.
I did hear that the food industry has lost 3 billion dollars since these GLP 1’s have come out.
That’s pretty funny. I’m surprised there’s still so many fast food places.

Workout:

10 Min EMOM
Min 1-5: 1 Hang Squat Snatch
Min 6-10: 1 Power Snatch + 2 OHS

14 Min As Many Reps As Possible
Increase 1 rep throughout – complete 30 Double Unders before each set
30 Double’s
1 Wall Walk
1 Devil’s Press 50/30
3- Double’s
2 Wall Walk
2 Devil’s Press
30 Double’s
3 Wall Walk
3 Devil’s Press …

Workout:

10 Min EMOM
Odd Min: Barbell rows 6-10
Even Min: Bench press 6-10

4 Rounds
Run 400
50 Air Squats

This beautiful shot is Paulina, myself and Jen with Blanca.
You may notice that Blanca is a block of chalk. She’s not called Blanca because she’s a block, she’s called Blanca because she’s a white (not racist, they don’t make black chalk). Why am I posting this picture?
I’m posting this picture to show you what happens when you take care of your equipment and use it correctly.
Paulina and Jen have had Blanca for a couple of months and she still has the same shape she had a couple of months ago.
You may be wondering how this is possible.
Let me answer this for you. Blanca has kept her shape because the girls use her correctly, they gently rub Blanca on their hands without breaking her in a million pieces, dropping her on the floor, stepping on and crushing her, leaving her on the rack so someone can place a bar on top of her or crushing her in your hands turning her into a pile of dust.
Blanca likes her shape and would love to keep it. In Blanca’s case eating doesn’t help her keep her shape, this is entirely up to you. I understand you’re exhausted while going through the workout, but let’s stop using this as an excuse to throw the weights and destroy the chalk.
Let’s thank Paulina and Jen for showing us that it is possible for Blanca to not only last a long time but also keep her around for a good time.

Workout:

10 Min EMOM
1-5: 1 Power Clean + 2 Jerk
6-10: 2 Power Clean

4 Rounds Every 3:30
50 Double Under
10 DB Hang Power Clean 60/40
10 T2B

If you want to change the way you look, then do so in the most efficient way
Eat Meat, Chicken, Fish, Eggs and Vegetables
and Lift Heavy Shit
Eat Meat, Chicken, Fish, Eggs and Vegetables
and Lift Heavy Shit
Eat Meat, Chicken, Fish, Eggs and Vegetables
and Lift Heavy Shit
Eat Meat, Chicken, Fish, Eggs and Vegetables
and Lift Heavy Shit
Eat Meat, Chicken, Fish, Eggs and Vegetables
and Lift Heavy Shit
Eat Meat, Chicken, Fish, Eggs and Vegetables
and Lift Heavy Shit
Eat Meat, Chicken, Fish, Eggs and Vegetables
and Lift Heavy Shit

Workout:

:45 plank
3 Back Squat @80%
:90 rest

:45 plank
10 Back Squat @55%
:90 rest

:45 plank
3 Back Squat
:90 rest

:45 plank
10 Back Squat
:90 rest

:45 plank
3 Back Squat
:90 rest

:45 plank
10 Back Squat

5 Sets
Bike 20/16 cals
15 Burpee
rest :90

The 5 sets of bike and burpee should be done straight through with no rest until the last burpee. The longer you break during the set the less intense the set becomes. If you feel like you need a break during the set, you’re better off lowering the number of calories and/or reps and sprinting through it that way.

Workout:

Farmers/Waiters carry 120 ft x 6 sets
Switch hands each set

4 Rounds
Run 400
7 Handstand push ups
10 Power Snatch @95/65
10 Burpee over Bar
Rest 2 minutes between rounds