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

Thunder buddies for life, right, Johnny?

Strength

Back Squat 3x10 @ 60-65% of 1RM

All 3 sets are at the same weight.


Haas's B-Day WOD

For Time

Buy in 19 burpees
4-3-2-1-2-3-4
Front Squats 155/105
Clean & Jerk 155/105
Buy out 19 burpees



HAPPY BIRTHDAY BIG GUY!!!!

And I say, "Hey, Lama, hey, how about a little something, you know, for the effort, you know." And he says, "Oh, uh, there won't be any money, but when you die, on your deathbed, you will receive total consciousness." So I got that goin' for me, which is nice.

WOD

15min AMRAP

10 Pull-ups
20 OHS 95/65#
30 Doubleunders

“Cannonball. Cannonball coming!”

WOD

4 Rounds of:

3 min AMRAP

5 Toes to bar

10 Pushups (HR)

15 Hang snatch 75/55#

-Rest 1 minute-

“You buy a hat like this, I bet you get a free bowl of soup.”

Sorry kids! Too much fun in the sun, forgot to post a wod. If you haven't done anything yet try this one.

WOD

5 Rounds

200m Run
12 Kettlebell swings
9 Pull-ups
6 HSPU or 12 Push-ups (HR)

Just be the ball, be the ball, be the ball. You're not being the ball Danny.

WOD

"Chealsea"

EMOM for 30 minutes

5 Pull-ups
10 Push-ups
15 Air squats

Cinderella story. Outta nowhere. A former greenskeeper, now, about to become the Masters champion. It looks like a mirac... It's in the hole! It's in the hole! It's in the hole!

The Prebola ans Haas families are both on vacation this week. If you want to work on some strength, I say hit some type of squat, press and dead. Throw in some GOAT or gymnastic work. We will leave it up to you. It's easier for us just to post wods this week. If you have any questions give any of us a call and we can help you.

Here is the WOD Jill and I did this morning @ CrossFit Redline. Enjoy!!

WOD

4 Rounds for time

20 walking lunges (no weight)
15 weighted sit-ups
10 burpees

You sound insane. Do you realize that? You should be medicated.

Strength

Bench
5-3-1+ (75-85-95% 1RM)

WOD

12-9-6-3

Thrusters (115-95#) (75-65#)
Lateral burpee over bar
Chest to bar pullups

Cash Out

50x Hollow rocks

I am warning you, if you touch my drums, I will stab you in the neck with a knife.

Strength

20 minutes to find your 10RM Deadlift

*Don't jump right into a 10 rep max.... your buildup should look something like this.

5x50%
3x60%
3x65%
2x70%
Go for 10RM max. Hitting close to 80% is what we're looking for. Don't sacrifice form for a big number!

WOD
10 minute AMRAP

8 V-ups (see video below) or weighted sit-up
6 Hang power snatch 95/65
4 HSPU
200m Run

Cash out

400m row @ 50%

Stretch

“Boats ‘n’ Hos”

Strength

5 Sets of the following

2 Push press
1 Push jerk

Work up to about 90% of your 1RM push press. Not raking between movements.

WOD

5 Rounds for time

5 Bench press 185/135
5 Power cleans 185/135

Scale as needed. We want people to go HEAVY on this one.

“Do you wanna go do karate in the garage?”

Strength

4 Rounds not for time

8 Pistols (4 per side)
:40 Wall facing handstand hold


WOD

12min AMRAP

200m Run
12 Alternating DB snatched  45/25
12 Weighted sit-ups

If you do not have a DB you can use a bar.
For the sit-up use your DB for the weight. Easiest way is to hold it on your chest. Find something to stick your feet under.

Cash out

Take 10-15 minutes and get a good stretch in. If you have roller or ball hit your quads and IT band. 

“Brennan, that is the voice of an angel. Brennan I can’t even make eye contact with you right now. Your voice is like a combination of Fergie and Jesus.”

Strength

10min EMOM

Back squat x 3 (50-55% of 1RM)

Looking for speed. These should be fast with good form.


WOD

5 Rounds for time

10 Kettlebell swings 53/35
15 Box Jumps
10 Push-ups (HR)

Cash out

Stretch and WATCH THE HAWKS GAME!!!!!!!

My brother's gonna kill us! He's gonna kill us! He's gonna kill you and he's gonna kill me, he's gonna kill us!

Strength

Bench press
5-5-5-5-5+
(60-65-70-75-80% of 1RM)

WOD

3 Rounds for max reps

:45 seconds of work
:15 seconds rest

Row for cal
Pushups (HR)
Hollow rocks
Air squats

Cash out

3 attempts at a max proud jump

People on 'ludes should not drive!

Strength

Thrusters 5x3 (50-55-60-65-70% of 1RM)


WOD

21-15-9
Back squat 95/65
Push jerk 95/65
Box jump 24/20

Get some mobility work at the end. Maybe hit the legs and shoulders with a ball. Couple rounds of couch stretch 1 minute per leg. 

All I need are some tasty waves, a cool buzz, and I'm fine.

Strength:

4 Rounds not for time

10 Wall squats
10 Bent row with an empty bar
:30 L-Sit


WOD

4x
With a 4 minute running clock preform the following:

3 Rounds
10 Anchored situps
10 KBS 53/35#
10 Burpee
- Rest 2 minutes-


Meaning, you have 4 minutes to complete 3 rounds. After the 4 minutes is up or you finish 3 rounds (which ever comes first), you immediately go into 2 minutes of rest.   Complete this 4 times.   Score by total number of reps for the entire wod.

Stretch out the back and legs.... this one sneaks up on you!

I've been thinking about this, Mr. Hand. If I'm here and you're here, doesn't that make it our time? Certainly, there's nothing wrong with a little feast on our time.

Since most of us are competing in the 80s Crippler on Saturday, we're taking it a little easy this week. It's suggested that you treat Thursday and Friday as rest days if you are competing.

Strength

10 minute EMOM

3 Clean & Jerks @ (50-55% 1RM)**
**Follow the percentage of your 1RM, but with a minimum of 65/95#.  Meaning, as a woman, if your max is 100#, the straight percentage says 50-55#, but we are recommending you use 65# at a minimum.

WOD

12 AMRAP

8 Ring Rows

12 KB SDLHP  35/53#

30 Doubleunders (or 90 singles)

Remember to stretch after your wods!!

Anarchy!!! Anarchy!!! I don't know what it means, but I love it!

Get a good solid stretch in today and work on some mobility for the strength portion today.  Maybe get out a lacrosse or tennis ball and get into those shoulders.



4 Rounds
400m run
40 air squats



It's Friday, so we say no cash out today.  Steve votes to have a beer and a cheat meal =)  Happy Friday everyone!!

Hopefully on Monday we will have some good news about a location for our little workout family!

Dear Lord baby Jesus, lyin' there in your ghost manger, just lookin' at your Baby Einstein developmental videos, learnin' 'bout shapes and colors. I would like to thank you for bringin' me and my mama together, and also that my kids no longer sound like retarded gang-bangers.

Strength

20 Minutes to find your 1RM Clean.

Here is a video of Donny Shankle cleaning 180kg (396#) like nothing!

"Pull the bar like you're ripping the head off a god-dammed lion" - Donny Shankle

WOD

In 5 minutes

75 Kettlebell swings 53/35#

Max Doubleunders in the remaining time.

Well let me just quote the late-great Colonel Sanders, who said..."I'm too drunk to taste this chicken."

Strength

Strict Press
5-5-5-5-5+
(60-65-70-75-80% 1RM)

WOD

Climb the ladder in 8minutes

Pullups
Front squats 96/65

If you smell a delicious, crispy smell after the race, it's not your tailpipe, it's a little bit of shake and then bake!

Strength

EMOM for 10 minutes

2 Power cleans (use 60-70% OF 1RM)

3 Tall box jumps 30"/24"

WOD

5 Rounds for time

200m row 

10 DL (use the same weight you used for the EMOM)

20 hollow rocks

rest :60

*The clock will not stop running. The :60 seconds of rest is part of the wod.*

Cash Out

3 Attempts at a max L-Hang on pull-up bar.