*****     ATTENTION   ATTENTION   ATTENTION     *****

FREE CROSSFIT     FREE CROSSFIT     FREE CROSSFIT CLASS!!!



THE COMPOUND WILL CONDUCT OUR SATURDAY OCTOBER 1ST WORKOUT AT MT. TRASHMORE AT 10 AM. THE GYM WILL BE CLOSED. EVERYONE WILL BE AT MT. TRASHMORE.


WE WILL MEET ON THE LAKE SIDE OF THE MOUNTAIN BY THE PULL-UP BARS NEAR THE RESTROOM BUILDING. SEE YOU GUYS THERE!!!!

WOD

2 ROUNDS


FRONT RACK STEP-UPS  BODY WEIGHT  x  10
GHD SIT-UP  x  15
ROPE CLIMB  x  3
GHD BACK  x  15

WOD

A.M.R.A.P  x  20


HANG POWER CLEAN  155/110  x  7
RING PUSH-UP  x  7
BURPEE  x  15

WOD

3 ROUNDS


OVERHEAD SQUAT    BODY WEIGHT  x  5
AIR SQUAT  x  30
SLAM BALL  30/20  x  10
PULL-UP  x  10

WOD


A.M.R.A.P  x  12






POWER SNATCH  95/65  x  7
ROPE CLIMB  x  1

*****     DARCY BELL MYERS   33 WEEKS UPDATE    *****

 

 
My desire to push myself during my workouts is very high and I find myself adding different elements to them as to feel I am getting the most of them.  However, this weekend I have learned that pull ups with a resistance band will be eliminated as the belly is getting a rash from rubbing on the band, so downgrade that skill to ring rows....ugh!!!  At least I am sticking somewhat to the desires of my doctor by not running, or box jumps but rather step-ups. No heavy weights; heavy for him is to not lift anything over 25#, well I guess I don't stick to that one too well as most of my weight being about 65# or the occasional 70# kettlebell deadlift.  The doctor would be very happy if I did a Jane Fonda type of routine...ha ha!!! He does not know my ability or crossfit; it scares him to see the stuff that I do and I like being his renegade patient!!!  I am not going to underestimate my skills or drive, to turn in a good time and move as quickly and reasonably possible when I hear........ standby....3-2-1 go...... to the end when I call time and fall on the floor with a joy that I killed whatever WOD I selected to do.  I will however, listen to my body and understand what limits I have with this tiny child that is depending on me. 

 

 

 

"Fight Gone Bad!"

Three rounds of:

Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

WOD

DEADLIFT  5  x  5

A.M.R.A.P  x  15

HANDSTAND PUSH-UPS  x  7

STATCH  135/95  x  7

ROW  x  300

WOD

BENCH PRESS  3  x  5

4 ROUNDS

KETTLEBELL SWING  70/53  x  10

RING DIP  x  10

JUMPING SQUAT  x  10

*****     ATTENTION...ATTENTION...ATTENTION     *****

THE COMPOUND IS PLEASED TO ANNOUNCE THE ADDITION OF A NEW CLASS TIME!!!

WE WILL ADD A 9 A.M. CLASS TO OUR MONDAY, TUESDAY, THURSDAY, AND FRIDAY 

SCHEDULE. MARK YOUR CALENDERS AND SPREAD THE WORD!!! AND IF YOU VOTED 

FOR IT....YOU BETTER BE THERE!!!!