WOD:
Two rounds for time of:
50 Pull-ups
75 Sit-ups
75 pound Overhead squat, 50 reps
75 Double-unders
WOD:
"DT"
Five rounds for time of:
155/105 pound Deadlift, 12 reps
155/105 pound Hang power clean, 9 reps
155/105 pound Push jerk, 6 reps
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.
Workout, picture, and description brought to you CrossFit, inc.
Last day to sign up and pay for your NEW T-shirts and Tanks!!!
Payment due Today!
Pay in cash or checks to Derek Eason, LLC.
WOD:
Thruster 5-5-5-5-5 reps
27-21-15-9 reps of:
Thrusters 95/65
Pull-ups
Do You Need to Drink Water in the Middle of Your WOD?
The short answer is no. You do not need to drink water in the middle of the WOD. If you are drinking your water throughout the day and are hydrated you are fine. If you are doing that and stopping to drink during your WOD that is more of a stall tactic to delay getting back to the barbell or whatever is next in the workout. That being said, it is important to be prepared by drinking your water throughout the day and not trying to get it all at once to stay hydrated. If you are in the middle of a workout and feel you must get some water than absolutely do so. Now, it is important to remember that a drop of 1.5% in water levels in your body translates to a drop of 10% of your maximal strength. That’s why the preparation of drinking water throughout the day and before your workout is important, and gets your ready to perform at your best!
Written by Sean Mackey
Sign up and pay for your NEW T-shirts and Tanks!!!
Payment due by Friday!
Pay in cash or checks to Derek Eason, LLC.
WOD:
For time:
400m run
45 Back Squats 135/95
400m run
30 Front Squats
400m run
15 Overhead Squats
You all better be this excited about running today!!!!!
Sign up and pay for your NEW T-shirts and Tanks!!!
Payment due by Friday!
Pay in cash or checks to Derek Eason, LLC.
WOD:
12 minutes to work on any gymnastics movements: Pull-ups, Push-ups, Rope Climbs, MU, HSPU, L-sits, etc.
Five rounds for time of:
275 pound Deadlift, 7 reps
30 Squats
7 Handstand push-ups
Do you ever find yourself looking for something new, delicious, BUT EASY TO MAKE, to bring to the countless potlucks you find yourself going to during the summer months? In the past, I have been a huge fan of the industrial size veggie tray. Those days are over. I have come across the most wonderful recipe, that is easy to make, and freaking delicious…. oh yeah, and its Paleo! This paleo chicken salad is good for any meal of the day! Give it a try, and let me know how you like it! Or, better yet, feel free to bring me any left overs :)
Recipe Brought to you by Caitlin Brennan
Sign up and pay for your NEW T-shirts and Tanks!!!
Pay in cash or checks to Derek Eason, LLC.
WOD:
Turkish Get-up 3-3-3-3-3 reps
(Each Arm)
Double-under for 2 minutes
Sit-up for 2 minutes
Double-under for 90 seconds
Sit-up for 90 seconds
Double-under for 1-minute
Sit-up for 1-minute
Double-under for 30 seconds
Sit-up for 30 seconds
It has already been hot as hell this summer and it's not supposed to cool off for a while. With this heat it's important to be aware of the dangers of heat stroke especially when you are coming in to the box for a work out midday or in the afternoon. Some of the symptoms of heatstroke to look out for are light headedness, dizziness, nauseous, if you develop a strong throbbing headache or your heartbeat feels unusually weak. If you start to feel any of these symptoms together or any sort of unusual exhaustion you have never felt before during the middle of a work out, stop drink some water and sit down for a little while. The best thing to do is just drink extra water throughout the day when it is hot, especially in the hour before you come into the box to work out.
Greg says the Fans are great, but you still have to be smart and safe when it comes to the heat!
Brought to you by Jacob Hoke
Tomorrow is your last day to sign-up and pay for our NEW CrossFit Train T-shirts and Tanks.
$25 must be paid by tomorrow 7/14, in CASH or CHECK to Derek Eason, LLC.
WOD:
Back Squat 3-3-3-3-3 reps
(At 80% of your 1RM)
15-12-9 reps for time:
Power Clean 185/135
Front Squat 185/135
Jerk 185/135
Yeah these are going to be pretty sweet!!!
WOD:
"Annie"
50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups
Then,
"Karen"
For time:
150 Wallball shots, 20/14 pound ball
Or
"Karen"
For time:
150 Wallball shots, 20/14 pound ball
Then,
"Annie"
50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups
WOD:
"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
Pre-order your Summer Tanks and T-shirts at the box!
WOD:
Deadlift EMOM 10 minutes
3 at 80%
3 rounds for time of:
Run 400 meters
35/25-lb. dumbbell thrusters, 21 reps
Remember moving day, good times!!!