CrossFit Generation

The construction

Dave and Tom cheering me on     Shields enjoying a sandwich

Lookin' good so far                Tom, Dad, me, Shields, and Dave

Sweeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeet

Workout:

3 rounds

Run 800m

30 box jumps

30 ring rows (sub horizontal rows on Smith machine if needed)

30 ring dips (sub regular dips if needed)

"Nothing can exceed your passion"

The pullup bars are almost done.  Dave, Tom, Jim, my Dad, Jocelyn and I were in the space for 8 hours yesterday constructing them.  I am so thankful for all their help.  We hit a few snags just like all big projects do, but they are looking awesome.  I will post some pics this evening. 

Less than 1 week until opening day!! Hope to see you there.

Workout

10 x 60yd sprints

These are 90%-max effort runs.  Rest 2 minutes in between for maximum recovery.

The Pullup Bar Station Construction Day

Begins at 12 noon today.  I will post pics tonight.

Workout

"Grace"

30 Clean and Jerks for time

(m:135 w:95)

Scale as needed

Mt. St. Helen's

Let it erupt today!!

"Helen"

for time:

3 rounds:

Run 400m

21 KB/DB Swings (m:55lb w:35)

12 Pullups

Scale as needed

Hail to the Girls

Cara, Jenn, Kari, and Michelle all smiles yesterday after a great workout.  Jenn is getting married this summer and she and her bridesmaids have chosen CrossFit to get into kick butt wedding shape.  Great work yesterday ladies!

Workout

Practice any weak link in your training.  It could be squats, Olympic lifts, kipping pullups. Anything that could use some work, work on it.

This is a tough one...

Workout

As many rounds as you can in 20 minutes of the following:

6 Burpees

9 MB Cleans (m:20lb w:14lb)

12 Box Jumps

15 KB/DB Swings (m:55lb w:35lb)