WOD
14 Squats
14 Push-Ups
14 Sit-Ups
14 Pull-Ups
7 Rounds
Find a chin-up bar and get too it. A shout out to Giu-D, who will love the squats & sit-ups, push herself through the push-ups, and may need to scale the pull-ups. (You can do this by finding a box, and using it to jump up into your pull-up, like...
WOD
15 KB Swings
30 M Med Ball Throw & Chase
15 Push-Ups
30 M Med Ball Throw & Chase
5 rounds
Though it may not be quite as easy as the picture would have you believe, turning back the clock is possible. It takes a bit of work and blissiplin’, but it can happen. Having proper nutrition is one of...
WOD
One Minute Each of:
Med Ball Throw & Chase
Push-Ups
Sit-Ups
Burpees
Pull-Ups
Lunges
Rest One Minute, repeat (12 minutes of work total)
Knowing when to bail out of a lift is key to going heavy. If we are indeed pushing ourselves, the only way to do this safely is to know how to get out of the way when a weight isn’t...
Beach WOD
10 PVC Overhead Squats
30 m Med Ball Throw & Chase
10 Push-Ups
30 m Med Ball Throw & Chase
10 rounds for time
Don’t forget to go heavy!
Some people (ahem, ladies) dislike the idea of going heavy. They think it’ll make them “big.” Surprisingly, that’s not necessarily true. Your diet, more than anything else will make you big....
WOD (From CFSB “Burrito”)
For Time
50 Sit-Ups
50 Double Unders
50 Sit-ups
50 Walking Lunges
50 Sit-Ups
50 Burpess
50 Sit-Ups
However you look. Own it.
WOD
40 m Medicine Ball Throw & Chase
1 Trip up & down Ave C Stairs
10 Push-Ups
5 rounds for time
What if it wasn’t slow & steady that won the race, but efficient & fast? Efficiency of movement is something that we consciously choose to explore with our workouts. Many people would acknowledge that even though they may...
WOD
21-15-9 reps for time of
Cleans
Sit-Ups
Wall-Ball
Push-Ups
Our body tells our brain that we’re experience pain. It is up to us to discern whether this pain is something we should push through, or if it’s time to take a break. Sometimes, even us CrossFit types can push it too far. That doesn’t mean that we don’t stop, there...
WOD “1K both ways”
10 Rounds for Time of:
25m Sprint
25m Backward Sprint
25 Sit-Ups
25m Bear Crawl
25m Backward Crawl
25 Sit-Ups
We live in the world in front of us. There is, however, a whole world behind us. Our muscles work in two directions, both forward & backwards. We should train in two directions. It’s great for the mind...
WOD
5 rounds
20 Lunges
10 Pushups
20 SitUps
There are a lot of things we can’t blame on our parents, and some things we can. We are gifted, for better or worse, with the genetic code of our parents getting it on some lucky night many years ago. There are some great things, no doubt, you’ve received from them....
WOD
Find your 1 rep max Clean, then…
100 Burpees
If you wanna be fancy, you can take a nod from CrossFit Hollister and do Medicine Ball Burpees. (just hold a med ball for the entire movement)
Went to a really great Zone lecture & Q&A with the man Dr. Barry Sears yesterday. It reinvigorated my mind to...
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