A: 3 Rounds for Time:
5 Shoulder Press
10 Hang Power Cleans
10 Burpees

B: 5 Rounds For Time:
10 Strict Handstand Push Ups
10 Squat Cleans 135#/95#
10 Burpees
*30:00 time cap

Night Out - Remember tonight come celebrate trainer Dean's 25th birthday or just come hang out, 8:30pm/9pm til whenever at Bigby's Pour House, 1700 W Lake St, Addison.


WOD
In Teams of 2:
AMRAP in 18:00
3 Mins Burpees
3 Mins Push Press 95#/75#
3 Mins Double Unders
3 Mins Front Rack Lunges 95#/75#
3 Mins ABMAT Sit Ups
3 Mins Hang Power Cleans 95#/75#

**5 Goblet Squats penalty when switching partners 55#/35#
**Partners may not begin movement until other partner completes goblet squat penalty

Partner 1 begins with first movement. When partner 1 decides to switch, they must complete 5 goblet squats before partner 2 can continue with the movement.

Score: Total number of reps excluding the goblet squats.

Happy Friday!

Night Out - Remember tomorrow night come celebrate trainer Dean's 25th birthday or just come hang out, 8:30pm/9pm til whenever at Bigby's Pour House, 1700 W Lake St, Addison.

Strength/Skill
Hang Squat Snatch 5x1 at 80% (same weight across)
Then
Front Squat 5x1 at 90% (same weight across)

WOD
A: 3 Rounds For Time:
10 Kettlebell Swings
12 Knee Tucks
250m Row

B: 5 Rounds For Time:
12 Kettlebell Swings 70#/55#
12 Toes To Bar
250m Row

Rest Day!

Night Out - Come celebrate trainer Dean's 25th birthday or just come hang out this Saturday November 15th at 8:30pm/9pm til whenever at Bigby's Pour House, 1700 W Lake St, Addison.

Miss a workout? Come make it up or come in and work on some mobility or a skill or just rest up for tomorrow's WOD. Don't overdo it today if you're not making up a WOD.

Strength/Skill
Back Squat 3x3 (Same weight across)
Then
Sumo Deadlift Heaviest 3 rep

WOD
A: EMOMx12
Odd: 5 Sumo Deadlifts + 10 Air Squats + AMRAP Singles
Even: Rest

B: EMOMx14
Odd: 5 Sumo Deadlifts 275#/195# + 12 Air Squats + AMRAP Double Unders
Even: Rest
*Score will be total number of Double Unders

WOD
A: For Time:
500mRow Followed by:
3 Rounds
10 Ring Rows
7 Hang Power Snatches
6 Shoulder Press
Followed by:
500m Row
10 Burpees

B: For Time:
1000m Row Followed by:
5 Rounds
10 Chest To Bar Pull Ups
7 Squat Snatches 95#/65#
6 Hand Stand Push Ups
Followed by:
1000m Row
20 Burpees

30 Day Burpee Challenge!

30 Day Burpee Challenge starts today and goes through December 9th. Everyday I challenge you to do 50 burpees. They can be done throughout the day in any increment you want. Burpees done in warm ups and or workouts will count towards your 50 for the day. The goal of this challenge is to continue to improve on our engines with the simplest movement we can do that will help us do so. Ideally do your 50 burpees in one shot for time and try to beat your previous time each day. Make note of what time in the day you do them and see how different factors affect your time. Sleep, diet, time of day, environment, etc... These all will affect your time.

Strength/Skill
Front Squat 5x5 (same weight across)

WOD
A: For Time
30 Clean and Jerks

B: "Grace"
For Time
30 Clean and Jerks 135#/95#

*Compare to 03/04/2014

WOD #1 
8:00 Min AMRAP 
5 Kettlebell Swings55#/35#
7 Box Jump Overs 24"/20"
1 Hang Power Snatch 95#/65#

* One athlete at a time performs a round.
Number of Hang Power Snatches increase by 1 rep each round (1 rep first round, 2 reps second round, 3 reps third round, etc…).
Score is the Total number of Hang Power Snatches the team completes.

3:00 Min Rest 

WOD #2 
EMOM x 8:00 Min 
1 Hang Power Clean 155#/110#
30 Sec Max Calorie Row 

* On the EVEN minutes: Athlete #1 will perform the cleans and Athlete #2 will perform the row.
On the ODD minutes: Athlete #1 will perform the Row and Athlete #2 will perform the Cleans.
The athlete on the Rower will have the first 30 seconds of the minute to row for as many calories as possible…AMCAP.
Score is the Total number of calories rowed by the team.

Happy Firday!

Strength/Skill
Power Snatch + Squat Snatch – quickly work up to a heavy set, no fail

WOD
A: 3 Rounds
60 Singles
15 Wall Balls
15 Deadlifts

B: 3 Rounds For Time:
60 Double unders
30 Wall Balls 20#/14#
15 Deadlifts 245#/175#

Rest Day!

Cardio Cross Training Class - We will be having a cardio type training class with no equipment on Saturday at 10am. Will only run for 30 minutes in between classes. If you'd like RSVP online for it. 

CLASS SCHEDULE CHANGE REMINDER - starting Monday November 10th, we will no longer have a 9am or a noon session. Instead we will now offer 10:30am session Monday-Saturday. Sorry for the inconvenience.

Miss a workout? Come make it up or come in and work on some mobility or a skill or just rest up for tomorrow's WOD. Don't overdo it today if you're not making up a WOD.

This was me before CrossFit/Paleo. I didn't even think I was overweight then, just big boned.

Today's WOD requires a lot of equipment and a lot of movements. Please come to your assigned sessions. If you come in and are not RSVP'd you can jump in on that session if we are not at capacity otherwise you'll have to wait for the next open session. 

Thank you for your cooperation. 

WOD
A: "Half Filthy Fifty"
For Time25 Box jumps
25 Jumping pull-ups
25 Kettlebell swings
25 Walking Lunge
25 ABMAT Situups
25 Push press
25 Good Mornings
25 Wall balls
25 Burpees
50 Singles

B: "Filthy Fifty"
For Time
50 Box jump, 24"/20"
50 Jumping pull-ups
50 Kettlebell swings 35#/25#
50 Walking Lunge
50 Knees to elbows
50 Push press 45#/35#
50 Back extensions/Good Mornings
50 Wall balls 20#/14#
50 Burpees
50 Double unders

*Compare to 01/15/2014

Thank You - to everyone that did my Mom's WOD yesterday.

Strength/Skill
Clean from low hang + Push Jerk + Split Jerk – quickly work up to a heavy set, no fails

WOD
A: AMRAP in 15:00
500m Row
10 Ring Rows

B: AMRAP in 30:00
500m Row
10 Chest To Bar Pull ups

NOT FOR TIME: So what did you think about not having the clock for our workouts last week? Liked it? Hated? No difference? Would you be ok with doing this once in a while? Maybe one WOD a week? Post your opinions to comments.

"ROSA" - We are doing a workout in memory of my Mom, Rosa Maria Olalde, who passed away almost 2 years ago of Leukemia. We plan to do her WOD on or around her birthday every year. November 2012 was a tough month for me and my family. It required me not be around the gym a lot and Liliana to take on most of the gym hours for me. It was great and comforting to know that you members that were around at the time were very supportive and helped where you could. Meant a lot to us. Thank You.

Strength/Skill Shoulder
Press 3-3-3-1-1-1

WOD
A: "Mini Rosa"
3 Rounds For Time of:
11 Ring Rows 2 Ground to Overhead
25 Deadlifts

B: "Rosa"
3 Rounds for Time of:
11 Pull Ups
 2 Ground to Overhead
135#/95#
49 Deadlifts 135#/95#

My mother Rosa Maria Olalde - 11/02/1949 - 12/03/2012

Happy Halloween!

Cardio Cross Training Class - We will be having a cardio type training class with no equipment on Saturday at 10am. Will only run for 30 minutes in between classes. If you'd like RSVP online for it.

CLASS SCHEDULE CHANGE - starting Monday November 10th, we will no longer have a 9am or a noon session. Instead we will now offer 10:30am session Monday-Saturday. Sorry for the inconvenience. 

Strength/Skill
3x200 run, rest twice as long as run
3x300 row, rest twice as long as row

WOD
A: 10-8-6-4-2 reps of
Deadlifts
Push Press
Ring Rows

B: 5-4-3-2-1 reps of
Deadlifts, 275/185#
Push Press 135#/95#
Strict Pull ups

*Use 1 bar. Switch weights as needed.

REST DAY!

Halloween - Friday you are welcome/encouraged to wear your Halloween costume while working out. If we have any participants we will take pictures at each hour.

Cardio Cross Training Class - We will be having a cardio type training class with no equipment on Saturday at 10am. Will only run for 30 minutes in between classes. If you'd like RSVP online for it. 

CLASS SCHEDULE CHANGE - starting Monday November 10th, we will no longer have a 9am or a noon session. Instead we will now offer 10:30am session Monday-Saturday. Sorry for the inconvenience. 

Miss a workout? Come make it up or come in and work on some mobility or a skill or just rest up for tomorrow's WOD. Don't overdo it today if you're not making up a WOD.

Halloween - Friday you are welcome/encouraged to wear your Halloween costume while working out. If we have any participants we will take pictures at each hour

Cardio Cross Training Class - We will be having a cardio type training class with no equipment on Saturday at 10am. Will only run for 30 minutes in between classes. If you'd like RSVP online for it. 

CLASS SCHEDULE CHANGE - starting Monday November 10th, we will no longer have a 9am or a noon session. Instead we will now offer 10:30am session Monday-Saturday. Sorry for the inconvenience.

Strength/Skill 

Deadlifts 3x5 (Same weight across. Pick a working weight that will allow you to keep form)

WOD
A: 10-9-8-7-6-5-4-3-2-1
Front Squat

100m Row after every round.

B: 10-9-8-7-6-5-4-3-2-1
Front Squat, 155#/105#
200m Row after every round.


 

Halloween - Friday you are welcome/encouraged to wear your Halloween costume while working out. If we have any participants we will take pictures at each hour

Cardio Cross Training Class - We will be having a cardio type training class with no equipment on Saturday at 10am. Will only run for 30 minutes in between classes. If you'd like RSVP online for it.

Strength/Skill
1 Heavy Push Jerk
1 Heavy Split Jerk
(Warm up to the heavy weight. Try both jerk methods)

WOD
A: EMOM x 9
3 Rounds:
Min 1 - 5 Push Jerks
Min 2 - :30 second plank hold
Min 3 - 5 Ring Rows

B: EMOM x 15
5 Rounds of:
Min 1 - 5 Push Jerks at 60% of best lift from either lift in strength
Min 2 - :45 second hollow hold
Min 3 - 5 Strict Pull Ups

Halloween - Friday you are welcome/encouraged to wear your Halloween costume while working out. If we have any participants we will take pictures at each hour. 

Hoodies are in. 

Strength/Skill 
Back Squat 8x2 (same weight across) 

WOD 
A: 15-10-5 
Medball Cleans 
Shoulder press 

B: 30-20-10 Squat Cleans, 135/95 
15-10-5 Strict Hand Stand Push Ups 

*if you cannot do strict hspu's you will pick a weight and do shoulder presses instead. You will only use one bar. 

Happy Friday!!!

Strength/Skill
Front Squats 10-8-6-4-2 (increase weight each set)

WOD
A: For Time:
20 Wall Balls
50 Singles
15 Wall Balls
40 Singles
10 Wall Balls
30 Singles
5 Wall Balls
10 Singles

B: For Time:
50-40-30-20-10 Wall Balls 20#/14#
100-80-60-40-20 Double Unders

REST DAY!

Miss a workout? Come make it up or come in and work on some mobility or a skill or just rest up for tomorrow's WOD. Don't overdo it today if you're not making up a WOD.