Thursday

A. Every 90s. for 7 rounds: 

 Push Press off back x 3

B. Every 4 minutes for 4 rounds: 

   24 Wall Balls (20/14) 

   18 Jumping Lunges

   12 Shoulder to OH (95/65) 

Tuesday

A. EMOM 12

1. 8 Strict Pull ups (overhand grip)

2. 12 Pistols

3. 30s. Ring support

B. For time: 

   20 burpees over parallette

   400m Run

   40 KB Swings(53/35) 

   400m Run

   20 burpees over parallette

Monday

A. Every 2 minutes for 7 rounds:

Front Squat

3x60, 3x70, 2x75, 2x80, (1x90)x3

B. 3 rounds: 

   60 Double Unders

   20 HSPU´s

   10 Front Squats(155/105) 

 

 

 

Wednesday

A. Every 2 minutes for 6 rounds:

    Deadlift 

   6x60, 4x70, 3x75, 2x80, 2x85, 2x90%

B. Every 4 minutes for 4 rounds (each round for time):

   10 Deadlifts (225/155)

    10 KB/DB Thrusters (35/25)

   10 Burpees over Bar

Monday

Congrats to our CFR competitors in the Reality Games this weekend!

Congrats to our CFR competitors in the Reality Games this weekend!

A. Every 90s for 8 rounds:

Hang Clean + Clean + Push Jerk

B. 100 DU's

   12 Cleans (135/95)

   75 DU's

   9 Clusters (135/95)

   50 DU's

   6 Thrusters (135/95)

  25 DU's 

 

Endurance

500m Row

1 mile Run

500m Row

 

Scotty

Hero-Scott-Deem.jpg

 

A. Muscle Snatch

4x3 @60%

B. Power Snatch

5x3

60, 70, 75, 80, 80

C. Power Clean + Jerk

5x3

60, 70, 75, 80, 80

D. Snatch Pull

5x3

90, 100x4

A. Every 2 minutes for 7 rounds:

    Deadlift 

4x60, 3x70, 2x75, 2x80, 2x85, 2x90, 2x90

B. "Scotty"

11 Minute AMRAP:

5 Deadlifts (315/205)

18 Wall Balls (20/14)

17 Burpees over Bar

Scott “Scotty” Deem, 31, of San Antonio, Texas, was killed while responding to a four-alarm structure fire on May 18, 2017. Deem and his fellow firefighters were searching the building for survivors, but after 11 minutes, Deem sounded a Mayday call. Rescuers were unable to locate him in time.

Deem served with the San Antonio Fire Department for six years. The department is home to a non-profit CrossFit affiliate, where he worked hard to stay in peak physical health. His favorite workouts included The Chief, DT and Lynne.

Deem is survived by his wife, Jennifer; and children, Dakota, Tyler and Aubrey (due August 2017).

Thursday

A. Every 75s for 12 rounds (4 each)

1. 8 Strict HSPU's

2. 30s Lsit

3. 8 Goblet Squats (build to heavy as possible)

B. 25 Pullups

     400m Run

    50 Jumping Lunges

    400m Run

  25 Pullups 

Wednesday: Food vs. Treats

 

A. 6 Hill Sprints

   60, 70, 80, 90, 100, 100%

B. 8 Rounds:

    4 Cleans (135/95)

    5 Shoulder to OH

 

Food vs. Treats

The number one nutrition question I get, both in the gym and in social settings, is “what do you think of (fill in the blank), is it good or bad?.” The blank could be acai bowls, protein bars, coffee, milk, etc.

Let’s lay some groundwork here. FOOD is something that nourishes you and contributes to your overall health and well-being. FOOD is derived from the earth or from an animal. We want to eat as much FOOD as possible.

A TREAT is something that is not food. It does not come from the earth or an animal. It may keep you alive during a famine, but it’s not ideal for promoting and health and longevity in the long term. We want to limit the amount of TREATS we eat on a daily/weekly basis.

Obviously our goal as health enthusiasts and athletes is to eat as much FOOD as possible. FOOD will fuel is in our endeavors, boost our immune system, give us sustained energy, and help us heal + recover from workouts.

There is nothing wrong with indulging in the occasional TREAT. Eating TREATS is a joyful experience. 

Here is the crux of this post. Eating TREATS and thinking it is FOOD is a problem. We need to do a better job of defining the two, and being able to determine what exactly we are doing at every meal. In other words, if we want to eat healthy for a week or a month or a year, it is important to actually eat FOOD during that time.

One common practice I see from folks is they try to turn a TREAT into a FOOD. “Here, try my healthy Paleo brownies, eat as many as you’d like, don’t forget, they’re healthy” . Let’s get one thing straight; those brownies are TREATS. And now I’m forced to eat a watered down TREAT versus actually crushing full blown delicious real brownies. What a shitty deal!

I realize when it comes to eating, there definitely is some gray area when we’re saying it’s a TREAT or it’s FOOD. Stick to the ground rules above: Is it from the earth? Is it from and animal? Does it have an ingredient list? Is it processed somewhere? One of these questions will almost always give you the answer you need.

In conclusion, eat mostly FOOD. TREATS are acceptable and should be eaten with no guilt and with joy. Make sure you know it is a TREAT, so you can really indulge. Don’t pretend a TREAT is a FOOD. Otherwise you’ll go on eating TREATS forever thinking you’re crushing your diet!

 

Tuesday

A. Every 2.5 minutes for 5:

    4 Deadlifts @80% + 40 UB double under (80 UB singles)*

*each break/mistake results in a one wall walk penalty 

B. 12 minute AMRAP:

     30 Toes to Bar

     5 Deadlifts (315/205)

    30 HSPU's 

    5 Deadlifts (315/205)     

Monday

A. Every 2 minutes for 6 rounds:

   Push Press

5-5-3-3-1-1

B. 3 Rounds:

    20 DB/KB Thruster (35/25)

    15 Burpee Box Jump Overs (24/20)

 

Endurance 12 rounds (4 of each)

Every 3 minutes 

1. 1 min Row for Cals

2. 400m Run

3. 90s Plank

Saturday

Dave with Donuts 

Dave with Donuts 

A. Muscle Snatch

4x3 @60%

B. Power Snatch

5x3

60, 70, 75, 80, 80

C. Power Clean + Jerk

5x3

60, 70, 75, 80, 80

D. Clean Pull

5x3

90, 100x4

 

10am Wod

2 Rounds:

2 minutes on, 2 minutes off, for max reps

Row for Cals

Pushups

Toes to Bar

Double Unders

 

Friday

"Jenny"

20 minute AMRAP:

20 OH Squats (45/35)

20 Back Squats (45/35)

400m Run*

*Run will be scored as 20 "reps"

U.S. Army Capt. Jennifer M. Moreno, of San Diego, California, died Oct. 6, 2013, in Zhari District, Afghanistan, when enemy forces attacked her unit with an improvised explosive device. The 25-year-old was assigned to Madigan Army Medical Center on Joint Base Lewis-McChord in Washington state. 

Moreno is survived by her mother, Marie V. Cordero; sisters, Jearaldy Moreno and Yaritza Cordova; and brother, Ivan F. Moreno. 

There are several items in the lost and found under the white board. They will be donated next week if not claimed

 

Tuesday

A. Every 2 minutes for 5 rounds:

 RDL X 5

B. Every 5 minutes for 4 rounds (each round for time):

   50 DU's

   12 KB Swings (70/53)

   9 Deadlifts (225/155)

   6 Burpees over Bar 

Monday

 

A. Every 2 minutes for 5 sets:

   OH Squat x3

60, 70, 75, 80, 85

B. Max Rep OH Squat at Body Weight*
*or 3/4 body weight or 70% used from part A

C. 6 Rounds:

8 Toes to Bar   

10 Thrusters (75/55)

   

Endurance

Long Right Lap

Rest 3 minutes

1200m Run

Rest 3 minutes

Long Left Lap