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...

Baseline Can Wait…

I know that there has been this mysterious Nightmare Baseline post that keeps popping up, I promise we will get to it this week…just not tomorrow. You will thank me for making the change. 3 Rounds for Time: 40 Jumping Lunges 20 Wall Ball 10 Burpee Broad Jump There will be a Nutrition Class this Saturday at 2 pm when the gym closes. We will cover Zone vs. Paleo, and reasons for both. The Challenge Rules, and be signing the Challenge Contract. Please plan to attend if you are going to participate or if you have questions regarding your nutrition or results. If you are serious about your results and about your goals please consider trying this challenge. You work too hard in the gym to not get the results you want. Every day in the gym you walk in and do things you never thought you could do…why is a nutrition challenge any...

Warm Up 2/22 – 2/28

500 m Row 15 Push Ups (Perfect Slow Form) 15 Kettlebell Windmill 35m/18w (each) Steve Cotter Kettlebell High Windmill Instructional 10 Scorpion Stretch each Side Run prone scorpion stretch 200 m Run 10 Burpee Broad Jump Broad Jump Burpee – Parkour Training and Conditioning...

Row, Throw, Pull

3 Rounds for Time: 500 m Row 30 Wall Ball 20/14 15 Pull Ups Challenge Work: 100 Flutter Kicks