by Gene Crawford | Aug 1, 2021 | WOD
08-02
10-8-6-4-2
Bar Facing Burpees
Deadlift 115#/85#
FINISHER
4×20 Box Step-ups 20″
3×10 Bent Over Rows (2xDBs) #AHAP
3×10 Floor Press (2xDBs) #AHAP
08-03
‘HELEN’
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
FINISHER
5×3 Shoulder Press @75%
5×3 Push Press @ 85%
08-04
For Time
50x Wall Balls
50x TTB
50x Clean & Jerk 95#/65#
30x Wall Balls
30x TTB
30x Clean & Jerk 95#/65#
08-05
1 Mile Run
into…
10:00 EMOM
Min 1: 1 Burpee
Min 2: 3 Burpee
Min 3: 3 Burpee
…
Min 10: 10 Burpee
FINISHER
400m DB Farmer Carry AHAP#
2:00 Rest
400m DB Farmer Carry AHAP#
08-06
4x Rounds
10x 1xDB Overhead Hold Lunges (R)
10x Push-ups
10x 1xDB Overhead Hold Lunges (L)
10x V-ups
08-07 to 08
Active Recovery
~1 Hour Active Recovery – Hike, Jog, Row, Bike, Swim
by Gene Crawford | Jul 26, 2021 | Podcast
In his article Leo Zeballos ponders “4 Stoic Ideas That Are Changing The Way I Think and Live“. This one made me really think through some things and I wanted to share it with you.
(more…)
by Gene Crawford | Jul 25, 2021 | WOD
07-26
800m Run
into…
4x Rounds
21x Push-ups
14x Front Rack Lunges (Barbell Only 45#/35#)
7x Hang Power Cleans (Barbell Only 45#/35#)
into…
800m Run
07-27
4x Rounds
15x 2xDB Deadlifts
12x 2xDB Clean & Jerk
9x 2xDB Front Squat
6x 1xDB Snatch
1:00 Rest
FINISHER
4x Rounds
20x Sit-ups
10x 2 Count Mountain Climbers
1:00 Plank
10x V-ups
07-28
6x Rounds
Rounds 1, 3, 5
400m Run
15x KBS
8x Pull-ups
Rounds 2, 4, 6
15x Wall Balls
30x Double Unders
6x HSPU
07-29
50x Wall Balls
2:00 Plank
50x Alt DB Snatches
2:00 Wall Sit
50x Alt DB Snatches
2:00 Plank
50x Wall Balls
*planks/wall sit is ‘accumulated’ time, so break when needed
07-30
10-9-8-7-6-5-4-3-2-1 (For Time)
Push-Press 95#/65#
Bar Facing Burpee
FINISHER
4x Rounds
20x Russian Twists
10x V-ups
:30 Hollow Hold
:30 Plank
:30 Rest
07-31 to 08-01
Active Recovery
~1 Hour Active Recovery – Hike, Jog, Row, Bike, Swim
by Gene Crawford | Jul 21, 2021 | Podcast
In this episode Gene and Dan Jackson talk about what it means to have empathy for others, how to think about it in your daily life and how it can greatly affect change in your life.
(more…)
by Gene Crawford | Jul 18, 2021 | WOD
07-19
15:00 AMRAP
10x Deadlifts
10x 2xDB Push Press
200m Run
FINISHER
4x Rounds
20x Sit-ups
10x 2 Count Mountain Climbers
1:00 Plank
10x V-ups
07-20
For Time
50x Goblet Squats
25x 2xDB Push Press
400x Jump Rope Singles
25x 2xDB Push Press
50x Goblet Squats
07-21
25:00 AMRAP
400m Run/Jog/Walk
30x Sit-ups
15x 2xDB Clean & Jerk
10x Ring Rows
FINISHER
3×10 V-ups
2×1:00 second Single Leg Plank
07-22
GOKU vs. VEGETA
GOKU
4x Rounds:
5x 1-Arm Devil Press (50|35#)
10x 1-Arm DB Overhead Lunge
15x 1-Arm DB Push Press
Straight into…
VEGETA
For Time:
20x 1-Arm Devil Press
40x 1-Arm DB Overhead Lunge
60x 1-Arm DB Push Press
*Reps do not need to alternate sides but should be split evenly between right and left.
07-23
Every 4:00 x 4 Rounds
30x Double Unders (3:1 Singles)
200m Run
15x Wall Balls
*Rest remainder of time under 4:00
07-24 25
Active Recovery
~1 Hour Active Recovery – Hike, Jog, Row, Bike, Swim
