The workouts at our gym always include warm up, strength, conditioning, and mobility. Everything is customized to your level by a professional strength coach. Today's conditioning work includes deadlift, pushups, and jump rope.
0 people think this is awesome.
I've seen many cross fit ppl wearing long socks. What is the reason for that?
Jason, it helps prevent the barbell from scraping the shins.
Overhead press to 60# x 5
WOD:
AMRAP in 10 mins. of
20 double unders
10 sumo deadlifts (135#)
5 pushups
Score: 4+25
Daily Squats
1 x 135, 225, 315, 345, 375 *PR*

CFWU x 1 + 10 pitols, 10 HSPU and KB snatch

Jerks (from Rack) 3RM
85, 100, 115, 130, 145, 155

WOD:
AMRAP in 10 minutes of:
20 Double Unders
10 Deadlifts 155lbs
5 pushups
Estimated: 15 rounds
Actual Score: 13 rounds + 20

Nice work 6am!
Daily squats to 275

Press to 140. Only 3 on the last set. Resetting to 120

WOD
AMRAP in 10 mins of:
20 DUs (x 3 SUs)
10 Deadlifts 155
5 Pushups

10 + 30
Nice pic Lana! Look at that momentum girl! :-)

Hope I can make it in the gym today at noon... it's been tooo long!
CFWU
Overhead Press to 75 x 5 (It's been about 6months since I've done any OH Presses...felt pretty good)
WOD
Run 2.5km with Tricia
Result: 13:06

Another great morning at the gym!
CFWU

Squats to 100

WOD:
AMRAP in 10 mins
60 single unders
10 deadlifts #85
5 push-ups

5 rounds
My goal for the winter is getting those double unders down!
AM: Hot Tub/Stretch. CFWUx1. Snatch 115x1x3. Front Squat 165x1. Feeling the effects from last week. AMRAP in 10 minutes of: 20 Double Unders + 10 Deadlifts (105 pounds) + 5 Pushups. 9 Rounds with time to spare. About 60% effort today, just wanted to move.
Bench (x5) @ 185 shoulder still feels like crap...

WOD (as Rx'd): 12 rounds + 10 Du's

Nice working with all the ladies today!
11AM: an hour of mobility, squat 455x1.
CFWU x 2
Squats (65,85,95,105 x 1)
Press to 66 x 5
AMRAP 10 min of 20 DU, 10 DL (105#), 5 push-ups - 8 rounds + 25. And first volleyball game of the season tonight! Pumped!
Daily squats to 375x1
Press (3r@90%) PM 140
70,85,95,105,115,125
10 min AMRAP
20 double unders
10 deadlifts (155 lbs)
5 pushups
12 rds
WOD:
10 rounds of
10 lunges
10 pushups
7:40

Some pilates

Thanks for the WOD Heidi!
CnJ
255x1
280XF (Missed jerk) PR attempt
280xF (Missed clean)

WOD:
AMRAP in 10
20 DUs
10 deadlifts 155#
5 pushups
total: 4+21

Nice to see Patrick finally sucking wind during a wod!
CFWU
Squats to 115 x 5
WOD
20 DU's
10 sumo deadlifts (105#)
5 push ups
5rds + 22