Happy Squat Patrick’s Day

Today’s Workout will be 1 Round for Max Reps and Time: Bottom to Bottom Tabata Squats for Max Reps (4 min. Long in total. 8 Rounds of Max Rep Squats 20 Sec. of Work followed by 10 Sec. of Rest. The rest period will be spent holding at the bottom of the squat) This will be immediately followed by a 500 m Row for Time Penalty for not holding in the bottom of the squat will be an additional 100 m on the...

Jackie

1 Round for Time: 1000 m Row 50 BB Thrusters 45/35 30 Pull Ups

Arnold Approved

1 Round for Max Reps: 3 Min. Bench Press 135m/95w 30 Sec. Rest 3 Min. Row (Calories) 30 Sec. Rest 3 Min. Ring Push Ups Pork Chops and Yams: Marinade Pork Chops in Apple Cider, Cinnamon, Nutmeg, and 2 Diced Apples for 1:30. Peel and slice a Yam into shoestring style strips. Grill the Pork Chops. Pour the Yams and the marinade Mix into a sautee pan and bring to a boil. Once the Yams are softened strain and serve the Yams with the remaining apples and pork...

4 What…Every When

This will be a fun Workout today. This is a variation of a Workout that was done as a qualifier WOD for one of the CrossFit Games competition. 1 Round for Time: 500 m Row 40 Wall Ball 20/14 30 KB Swings 53/35 20 Pull Ups To Start the Workout you will begin with 4 Burpees. Then start your Row. Every new minute you will have to stop where you are and do 4 more burpees, then continue on your reps. 4 Burpees on the minute every minute until you finish the entire...

T.S.S. Cure

After yesterday some of you may have a slight case on TSS (Toilet Seat Syndrome) and are thinking of us often throughout the day today. This should help. Take 2 Rounds and apply generously. 2 Rounds for Time: 400 m Run 250 m Row 200 m Run 500 m...