Month: February 2015

It’s an easy day!!

View Public Whiteboard Every Minute on the Minute for 10 minutes: 1 Squat Snatch @ 80% For Time: 30 Wall Balls 20/14 15 Chest to Bar 20 Wall Balls 20/14 10 Chest to Bars 10 Wall Balls 5 Chest to Bars Bar Muscle Ups in place of Chest to Bar

Open WOD 15.1

View Public Whiteboard CrossFit Games Open 15.1 9-Minute AMRAP of: 15 Toes To Bar 10 Deadlifts, 115# / 75# 5 Snatches, 115# / 75# CrossFit Games Open 15.1A 6-Minutes to Establish: 1-RM Clean and Jerk

Loosey Goosey Thursday

View Public Whiteboard 10 minutes: Partner Handstand work Max distance row in 15 minutes

Lives without Wives!! Ask Natalie What I mean….

View Public Whiteboard EMOM for 6 Rounds: 3 Back Squat @70% Move fast 5 Rounds for time: 12 Calorie Row 9 Box Jump Overs 24/20 6 Deadlift 225/155

Snooze Day, Tuesday

View Public Whiteboard Skill Clean to Jerk Grace For Time: 30 Clean and Jerks, 135# / 95# 5 Burpees on the minute.

Open Week 1

View Public Whiteboard Every 45 Seconds for 8 sets: 1 Power Clean 1 Squat Clean 80% of your PC max Drop and Reset after Power Clean AMRAP 8 Minutes: 20 Bar Facing Burpees 20 Power Snatch 95/65 20 Pull Ups

Another easy day!!

View Public Whiteboard Every 2:30 for 3 rounds: 7 Touch and go squat snatch @ 70% If 70% feels smooth then move up to 80%. AMRAP 20 Minutes: 12 Pistols 10 STOH 115/75 8 Bar Facing Burpees Substitute Goblet Squats 53/35 for Pistols.  

WOD’n for Austin!

Today is a big day for OG’s Austin Warren, a.k.a. “Mini-Froning”! Austin is undergoing open heart surgery at New Orleans Children’s Hospital to correct a Congenital Heart Defect. Please keep Coach Shawz, Coach Abby and Austin in your prayers today! We can’t wait to see this little dude WOD again! Love ya Austin! View Public Whiteboard

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Heart Rate High

View Public Whiteboard 1-Mile Run Max Effort 1-Mile Run 1-Mile Row Row 1600m

Open Countdown

View Public Whiteboard Weightlifting Touch and Go Deadlift Deadlift (6 reps @ 67.5%) Deadlift (5 reps @ 77.5%) Deadlift (4 reps @ 87.5%) Deadlift (1 rep @ 97.7%) Metcon For Time: 15 Thrusters 75/55 15 Chest To Bar 12 Thrusters 95/65 12 Chest To Bar 9 Thrusters 115/75 9 Chest To Bar 6 Thrusters 135/95 6 Chest To

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