WOD Set Across Military Press 3-3-3-3-3 / Set Across Barbell Row 3-3-3-3-3 / Med Ball Circuit High Knee Lift/Sit-up Throw/ Reverse Crunch 4 Rounds

Photo courtesy of Dynamax

WOD

Set Across Military Press 3-3-3-3-3
Set Across Barbell Row 3-3-3-3-3

Med Ball Circuit

High Knee Lift 60'
Sit-up Throw x 10
Reverse Crunch x 5 R/L

4 Rounds

Loads to Log
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WOD "Helen" Run 400m/ KB x 21 Swings #55-#35/ 12 Pull-Ups/ 3 Rounds Time

Like Mother, Like Daughter!

“Helen”

Rx'd

Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

Advanced:
3 rounds for time
Run 400 m
21 dumbbell/kettlebell swings, 35-45#
12 pull ups
women 25#

Intermediate:
3 rounds for time of
run 400 m
15 kettlebell/dumbbell swings, 15-25#
9 pull ups (assisted, or beginner pull ups)

Beginner:
3 rounds for time of
run 200 m (run/walk)
12 kettlebell/dumbbell swings, 5-10#
6 pull ups (assisted, or beginner pull ups)

Scaled workouts courtesy of BrandX

Loads/Time to Your Logbook
Comments to Facebook

WOD Tabata Intervals / Med Ball Clean / Ball Slam / Wall Ball / KB Sit-Up / Push- Up/ Flutter Kicks

Lauren working on her kip!

Warm-Up

Row 200m
Russian Swing KB Mod Weight x 10
Lunge 60'
Samson Stretch x 5 R/L

Skill Practice

Hang Clean / Med Ball Clean

WOD

Tabata Intervals

Med Ball Clean
Med Ball Slam
Wall Ball
KB Sit-Up
Push- Up
Flutter Kicks

Loads Log Book
Comments to Facebook

Rest Day Enjoy!

Tish's movie pick of the week.
My rating: 8 out of 10
Adults only, nudity and violence.

Robin Ramzinski, ring name Randy "The Ram" Robinson, (Mickey Rourke) is a professional wrestler who was a major star in the 1980s but is now years past his prime and wrestling on the weekends for various independent wrestling promotions in the Elizabeth, New Jersey area. After a show, a promoter proposes a 20th anniversary rematch with his most notable opponent, the Ayatollah (Ernest Miller), who now owns a used car dealership in Arizona. Their first match together sold out Madison Square Garden, and Randy agrees to the rematch, wishfully thinking this high-profile match could help him get back to the top.

WOD Deck of Cards

As seen on The Biggest Loser! Navy Seal TRX Suspension Training

with Tish Traster , Certified Navy Seal Suspension Trainer

WOD

Deck of Cards

Tabata This / From the Cookie Jar

Skill Practice

Good Squat vs Bad Squat

WOD

Tabata This

From the Cookie Jar

WOD 10 Jump Box, 10 Pull-Ups, Walking Lunge-20 Steps, 10 Kness to Elbows, 10 Thrusters, 4 Rounds/Time

Reading on stable mats is a good thing!

WOD
10 Box jump, 24 inch box
10 Pull-ups
Walking Lunge, 20 steps
10 Knees to elbows
10 Thrusters

4 Rounds/Time

Post Loads to Log

Comments to Facebook

WOD 10 KB Push-press R & L / Run 400m/ 20 KB Russian Swing / Run 400m / 20 KB Squat / Run 400m / 20 KB Sit-Ups/ Run 400m

Happy Birthday Barb!

Warm-Up
400m run
Samson Stretch
Dynamic Stretching


WOD

10 KB Push-press R & L
Run 400m
20 KB Russian Swing
Run 400m
20 KB Squat
Run 400m
20 KB Sit-Ups
Run 400m

Log Loads and Time
Comments to Facebook

WOD 21-15-9 SDLHP / Pull-Up For Time

CrossFit Games Photo Courtesy of CrossFit.com

Warm-Up

Farmer Carry 60" x 2
Wall Ball x 10
OHS Non-Loaded x 10

2 Rounds



WOD

21-15-9

SDLHP
Pull-Up

For Time

WOD Back Squat 3-3-3-3-3 Run/Row 2miles

Tactical Fitness Trainer Millisa Carter, CPT and Elishia

Intimidated by a group? Need one-on-one sessions to get started?

No Problem!

Certified Tactical Fitness Trainer, Milisa Carter is available for

one-on-one fitness training.

Private sessions start at just $30/hour!

Warm-Up

Air Squat x 10

Traveling Lunge x 10

TRX Samson Stretch R/L

WOD

Back Squat 3-3-3-3-3

then

Run/Row 2miles

Post loads and run time to computer log.

Comments to Facebook

Rest Day Enjoy!

Milisa's always ready with her cellphone camera. Great group Saturday!

Rest Day Enjoy!

Movie Recommendation

"Sunshine Cleaners"

A dark comedy of sorts, about two sisters who go into the crime scene clean-up business.

WOD KB Transitions/10 Pull-Ups/10 Kb Sit-Ups 5mins on/1min rest/ 5 Rounds

WOD
KB Transitions
10 Pull-Ups
10 Kb Sit-Ups

5mins on/1min rest
5 Rounds

Log to Computer
Post Comments to Facebook

WOD "The Chief" 3 Power Cleans/ 6 Squats/ 9 Push-Ups Rounds for 3 mins/Repeat x 5

There's no denying CrossFit hands. Just live with it!

WOD



"The Chief"

3 Power Cleans #135-#95 men/#85-#65 Women
6 Push-Ups
9 Squats

Rounds for 3 mins
1 Min Rest
5 Rounds

Log Loads and Rounds
Comments to Facebook

WOD Static Squat Stretch w/Weighted Oly Bar/TRX Pistol Squat/KB Clean-Press/KB ATW Abs

Milisa works with Anita.

Warm-Up

Run or Row 1 mile

WOD

Static Squat Stretch w/Weighted Oly Bar
TRX Pistol Squat
KB Clean-Press
KB ATW Abs

4 Rounds

Rest Day / Crisa does "Train Wreck"

Allow video to fully load before playing for best HD playback.

WOD Deck of Cards Hearts=KB American Swing/Spades=Push-Press/Diamonds=Pull-Ups/Clubs=Jump Box Draw Cards/35mins

Dan gettin' it done in the early morning.

WOD
Deck of Cards

Hearts=KB American Swing
Spades=Push-Press
Diamonds=Pull-Ups
Clubs=Jump Box

Draw Cards/35mins
Post Loads to Comp Log
Comments to Facebook

WOD Negative Crunch x 20 / Warrior Push-Up x 10 / Off-Set Farmer Walk #55-#35/ Front Squat x 10 4 Round / Time

WOD
Negative Crunch x 20
Warrior Push-Up x 10
Off-Set Farmer Walk #55-#35
Front Squat x 10 #95/#65
4 Rounds / Time

Scaled
Negative Crunch x 20
Negative Push-Up x 10
Side Plank x 10 R/L
Off Set Farmer Walk #35/#25
Front Squat #45/#35
4 Round/Time

Post Loads and Times to Comp Log
Comments to Facebook

WOD No Load OHS & Pause x 20 / Pull-Up x 20 / TRX Atomic Push-Ups x 20 / Oblique WB x 20 R/L 4 Rounds/Time

Sunrise out the bay door!

"Train Wreck"
WOD
No Load OHS & Pause x 20
Pull-Up x 20
TRX Atomic x 20
Oblique WB x 20 R/L

4 Rounds /Time

WOD
Scaled
No Load OHS & Pause x 10
Pull-Up x 10
V-Ups x 20
Oblique WB x 10 R/L

4 Rounds / Time

Post Time and Loads to Comp Log
Comments to Facebook

WOD Dead Lifts 3-3-3-3-3 Run a 5K

Photo Courtesy of CrossFit www.crossfit.com
Womens Workout Rogue Fitness

WOD

Dead Lift 3-3-3-3-3
Run a 5K
Log Loads and Time to Computer

WOD Filthy Fifty (burns 500-600 Calories) * 50 Box Jumps * 50 Jumping Pullups * 50 Kettlebell swings * 50 Lunges * 50 Knees to E

WOD

Filthy Fifty (burns 500-600 Calories)

50 Box Jumps
50 Jumping Pullups
50 Kettlebell swings
50 Lunges
50 Knees to Elbows
50 Push Press
50 Back Extensions
50 Wall Ball
50 Burpees
50 Double unders

Beginners Scale to 25reps/Supermans/Mod Burpees/Single Jump Rope

WOD Polish Hurdle x 10/Traveling Lunge Twist Weighted x 10/Neutral Grip Pull-Up x 10/ Diamond Push-Up x 10/ Rounds 30 mins

WOD

Polish Hurdle x 10
Traveling Lunge Weighted x 10
Neutral Grip Pull-Up x 10
Diamond Push-Up x 10

# Rounds/ 30mins

Post Loads and Rounds to Comp Log

Rest Day Enjoy!

Lauren hangin' out!

WOD Tabata Intervals 5 Sets Each Row/Air Squat/Sit-Up/Push-Up/KB American Swing/WB/Pull-Up

Robert gettin' it done in the early morning.

WOD
Tabata Intervals
5 Intervals Each

Row
Air Squat
Sit-Up
Push-Up
KB American Swing
WB
Pull-Up

Record Loads to Computer Log

Great Job Everyone!

WOD Military Press / Push-Press Alt To Failure 5 Rounds / Med Ball Slam x 10 x 3/ KB American Swingx10x3/ Run Sub 10min Mile

Welcome Crisa's sis Selena visiting from Michigan!

WOD
Military Press
Push Press
Alt to Failure
5 Rounds

Med Ball Slam x 10 x 3
KB American Swing x 10 x 3

Challenge
Sub 10 1 mile Run

Record loads and times to comp log.

WOD Renegade Row KB/DB/Combat Crawl x 10 /Squat Jump x 10 /TRX Oblique Abs x10/ 200m run 4 Rounds/Time

Lance Corporal Robert Gibbs (my son) and
Retired Master Chief Charles Nodine (my father)

WOD

Tequila Buster by Dave

Renegade DB/KB Row/Combat Crawl x 10
Vertical Squat Jump x 10
TRX Oblique Abs x 10
200m run
4 Rounds/Time
Post Loads and Time to Computer Log

WOD Front Squat x 10 Hang Clean x10 Pull-up x 10 4 Round/Time

Tactical Fitness Trainer Milisa Carter take the Silver at USAW meet in Sarasota

WOD

Hang Clean x 10

Front Squat x 10

Pull-Ups x 10

4 Rounds/Time

Post Loads to Computer Log

Post Comments to Blog