15 minute AMRAP
15 slamballContinue Reading - >
Wendler Back Squat
3@ 70% of 1RM
3@ 80% of 1 RM
3+ @ 90@ of 1 RM
plus optional WOD for Christina Taylor Green
30 Double Unders
15 Abmat Situp
100m sprint (Run/Row)
Optional WOD in honor of Christina Taylor-Green ”christina” http://www.huffingtonpost.com/2011/01/09/christina-taylor-green_n_806314.html
AMRAP in 20 minutes, 9 reps of the following 6 movements:
9 pull ups
9 squat cleans @ 135/95
9 KB Swings, 2/1.5 pood
9 push press @ 135/95
1 mile run
300 air squats
1 mile run
This workout is prescribed with a 20# weight vest. start and finish with the run. partition the pullups, pushups and squats any way you like.
this workout will take over a hour but can be scaled to a 1/2 murph or baby murphContinue Reading - >
30 Day Pure Paleo Challenge – Rules and Regs:
The goal is to eat ONLY foods from that qualify as paleo-friendly for the entire 30 days. In its most simplified form, this includes lean (un-processed) meats, fruits, vegetables(non-starchy), nuts, seeds and most oils.
The challenge will work on a point system. For every serving of a non-paleo food/drink that you consume, you earn points. So, obviously, points are bad, and the goal …is ...Continue Reading - >
150 Burpees for time
Yeah so I’m on X Mas break and bored as hell so I decided to write something for the blog. The opinions expressed in this blog are purely mine and are not those of the CF Trident Inc. and coaches. Please excuse any misspellings, side tracked thoughts, and random bits of profanity.
Yeah I’m bored.
As I strolled into the gym last week Chriss quickly hit me with a question, which I truly didn’t know how ...Continue Reading - >