If there is anything that this horrible tragedy can teach us, it's that a male model's life is a precious, precious commodity. Just because we have chiseled abs and stunning features, it doesn't mean that we too can't not die in a freak gasoline fight accident.

Strength

Deadlift
5-5-5+
65-75-85%

WOD

For Time

10 Front squat (50% of 1RM front squat)
20 Box Jump 24/20
30 HR Pushups
40 Doubleunders
50 KBS 53/35
40 Doubleunders
30 HR Pushups
20 Box Jumps
10 Front squats

I'm pretty sure there's a lot more to life than being really, really, ridiculously good looking. And I plan on finding out what that is.

4x Not for time

10 Pistols 5/5
10 Strick toes to bar
20 Doubleunders

WOD
200m Run
10 Diamond push-ups
10 Box jumps 24/20

No, I mean is, you can get a good look at a T-bone by sticking your head up a butcher's ass... No, wait. It's gotta be your bull.

Strength

Strict Press
10x2 (60-65% 1RM)

Looking for speed. Squeeze you butt keep core tight

WOD

"Mountain Annie"

50-40-30-20-10
Mountain climbers
Anchored sit-ups

Brothers don't shake hands. Brothers gotta hug.

Lots of work got done at the gym this weekend. Thank you to everyone who stopped by and showed some love!

Strength

Front squats

4x8 (55-60-65-70%)

WOD

"Power Liz"

21-15-9

Power cleans (135/95)

Ring dips

*Scale as needed. Choose a weight that you can do 10-12 unbroken cleans in the first round*

This guy stole my teddy bear!

Be sure to go and check out the actual website as it is up and running!!  And don't forget to join our Founder's Club!  So excited to finally have the pieces coming together!


Strength

10 - 10 - 10
Pause Bench Press

60% 1RM for all three sets.  Two seconds pause at the chest


WOD
20 thrusters 65/95#
5 burpees
20 SDHP
5 burpees
20 push jerk 65/95
5 burpees
20 OHS 65/95
5 burpees
20 front squat 65/95
5 burpees

I look like Snuggles' accountant

Let's have some fun with handstands before the wod today.  Do some handstand holds - hold for 20 seconds at a time if you can.  Then, if you are comfortable upside down, start to work on transferring weight from one hand to the other with an ultimate goal of one handed handstands (that goal does NOT need to be met today).


20 minute AMRAP
200m run
15 KBS 53/35#
15 Shoulder to overhead 95/65#



We should have a pretty sweet announcement today about CrossFitLoki.com ....  can't wait!!!

Who lives here? I'm comin' to get who lives here! You owe me lobster money!

Strength

Speed Bench with a wide grip

9x3 @ 65-70% of 1 RM

Same weight for all sets
We are looking for SPEED! Bar comes off the chest fast with good form

WOD

For Time

10 Russian pop-ups
20 Power Snatch 135/95
30 Push-ups (HR)
40 Box jumps 24/20
50 Butterfly sit-ups