Wednesday

     Hey ya'll ! I have a great WOD in store for you today. Since today is so nice outside were going to be doing some running! Get ready for some pain baby. Oh, and go check out the YouTube page there's a butt load of new videos up.



20 minute amrap
400 m run 
50 steps walking lunges
25 hand release push ups
10 hang power clean (dumbbell)

Mmmmmonday !!

     I hope you all are ready to burn off some of those calories from the weekend! Today were going to be doing a little of everything. Prepare your lungs and legs cus' its going to be a long day!!


3 Rounds 
400 m run 
21 Kettlebell swings 
12 deadlifts
21 wall balls

Friday

     Hey SuperFiters ! I wan tto say congratulations to all who are training right now, your pushing yourselves to a new level of awesome! As a CrossFit coach this is what I live for. I love it when I see everyone's body changing and seeing all of you invest so heavily in your fitness and in me. Thank you for that. Thank you for coming in and giving your all. Now lets Get BUFF !!!


Buy In: 
3x15 second L sit holds 
3x7 ring dips with 2 second pause at the bottom
3x5 inverted burpees

W.O.D.
15 minute amrap 
15 hollow body rocks 
12 over head squats 
10 kettlebell clean and jerk push ups 

Wednesday

I push rhymes like weight...

    Sorry I was feeling gangster this morning. We are going to lift weights today with a small WOD after. I want to congratulate everyone who participated in the whole 30 challenge. We saw some great gains. For the people who didn't do as well as they may have wanted its ok we are going for another 30 days. All we have to do is stay on diet. Big congratulations to Sean Holtsclaw, He made the biggest changes. He lost 8 lbs. and lost 4% body fat. See you all soon


CrossFit 11:00 a.m. 4:30 p.m.

5x1 deadlift

followed by: 

21-15-9
front squat 
box jumps

Monday

     Happy Monday SuperFiters ! I hope your ready to work off those calories from the weekend. Also we are taking weights and measurements today !!!!! Come in a few minutes early and I'll take care of it asap. See you soon


CrossFit 11:00 a.m. 4:30 p.m.

Three rounds for time of:
50 Double-unders
40 Sit-ups
30 kettlebell swings
20 hang power cleans (#45 bar)
10 Handstand push-ups

Friday

W.O.D.
We might sub the pull ups for something else I don't know we'll see how today goes.


"300ish"
25 Pull Up
50 Dead Lifts 135M/95W
50 Push Ups
50 Box Jumps 24M/20W
50 Floor Wipers 135M/95W
50 Kettlebell Cleans 35M/26W
25 Pull Ups

Wednesday

If you don't die hopefully you'll be stronger...

     We had an awesome day on Monday. We got some good skill work in. So that means today we are going to do a crazy long bad ass WOD of EPICNESS ! Make sure you eat well today and get ready to do the WOD of a lifetime.


30 minute amrap 
Buy in:
800 m run 
50 kettlebell swings 
with remaining time do rounds of:
100 m farmers carry
20 wall balls 
20 double unders 
10 deadlifts  

 

Monday

Quality Over Quantity 


     Alright ya'll were doing something new. Its time to learn some new skills. Its all about the snatch today. This is the hardest lift in the world to do so were going to take our time and learn how to do this right. Doing a proper snatch will increase your strength and power across the board. So lates take some time today and learn some new skills

CrossFit 11:00 a.m. 4:30 p.m. 

hang squat snatch 5x2

Cash out:
Its a surprise...

Not the best demo in the world but it works

ITS FRRRRIDAY !!

    What up SuperFiters ! Its going to be a great day. We got sunshine and a good WOD ahead of us. First thing were going to do is check your hops ! After that a nice little "Chipper" WOD to end the day. Bring your springs ya'll this will be fun.


CrossFit 11:00 a.m. 4:30 p.m.

Skill: 
max height box jump

W.O.D.
For Time:
100 ab mat sit ups 
20 pistol squats (each leg)
40 K.B. swings
20 Handstand push ups 
40 double unders
20 plyo push ups
100 ab mat sit ups 

DAM !

Had to do another post

Hey the WODis below, I had to do another post to get Jon's video up for some reason

Wednesday

      Get ready SuperFiters were running today ! I just want to give congratulations to a few people, first off big ups to Kurk and Wendy for coming in on Friday and doing Murph. that WOD took them an hour but they stuck it out and finished it out. And secondly BIG props to the guys who lifted yesterday, Jon got 155 lb squat clean and Jake hit a 215 squat clean. Nice work you guys. Also Sean H. was getting his push press on. Congrats ya'll !!!


CrossFit 11:00 a.m. 4:30 p.m.

20 minute a.m.r.a.p.

400 m run 
10 dumbbell clean and jerk 
20 weighted ab mat sit ups

Monday

     Real quick the way this WOD is going to go is once time starts you have a minute to complete a rep for every minute your on. So minute 1 you do 1 rep, minute 2 you do 2 reps and so on until you cant do the amount of reps in the minute.


CrossFit 11:00 a.m. 4:30 p.m.

Every minute on the minute

Front Squat

The bar starts at the floor so you have to clean it first. You can squat clean if you'd like

Friday

LETS KEEP IT ROLLING !

     Hey all I just wanted to say thanks again for working with me moving your schedules around so I can go to this rally. Just a reminder all of you are killing it. Everyone is looking leaner and for weights are going up as well as your times going down. Your putting the working in and now your reaping the benefits. Congratulations ! 




Challenge: Skills
Just because I'm not there doesn't mean we get a break. I propose a challenge and the challenge is skills. I want you to work on a skill today. I don't care what it is. Whatever you think you might need work on. I'll make a list of skills just in case you cant think of anything. Your welcome.


Double unders, handstand push ups/ walking, pull ups, ring dips, max height box jump, muscle ups, pose running, flexibility,etc. it can literally be anything. Focus on form or technique. Get creative.


And for those of you who want the bad ass award do this:


"Murph"
1 mile run 
100 pull ups 
200 push ups 
300 air squats 
1 mile run


This WOD can be broken up  into rounds on the pull ups, push ups and air squats. For example you could do 10 rounds of 10 pull ups, 20 push ups and 30 sit ups or 20 rounds of 5 pull ups ,10 push ups and 15 air squats. You can break it up however you want. Have fun ! and for anyone who does anything please post your results under the comments.

SKILLS

SKILLS

SKILLS

SKILLS

Thursday

     First off congratulations SuperFiters, You all seriously kicked ass yesterday. We had PR's all day. You all proved something to me and hopefully to yourselves, you proved that you can do anything. So keep dieting and kicking ass. Your all making big gains right now so keep doing what your doing !!!


CrossFit 11:00 a.m. 4:30 p.m.

20 minute amrap
7 ground to overhead 
10 burpee box jumps 
15 kettlebell swings 
20 double unders


Peggy proves that you should never stop being a gangster 

Wednesday

     Good morning SuperFiters ! Today were doing Grace and thats 30 clean and jerks for time. So how today is going to go is were going to take turns doing this WOD because it wont take long. With the remainig time I'd like people to wprk on skills. I dont even care which ones, pick something or a bunch of things and I will be more than happy to help everyone with whatever skill they choose. So think about your weaknesses and lets make them disappear !  See you soon !!!




CrossFit 11:00 a.m. 4:30 p.m.


"Grace"
30 clean and jerks for time
Men: 135 lbs. Rx
Women: 95 lbs. Rx