by Gene Crawford Jul 18, 2021 | WOD
07-19
15:00 AMRAP
FINISHER
07-20
For Time
07-21
25:00 AMRAP
FINISHER
07-22
GOKU vs. VEGETA
GOKU
Straight into…
VEGETA
*Reps do not need to alternate sides but should be split evenly between right and left.
07-23
Every 4:00 x 4 Rounds
*Rest remainder of time under 4:00
07-24 25
Active Recovery
by Gene Crawford Jul 12, 2021 | Podcast
In this episode Gene and Aaron go through 15 Productive Habits that you can have or develop.
(more…)
by Gene Crawford Jul 11, 2021 | WOD
07-12
5-15-5
3:00 Rest
5-15-5
07-13
5x Rounds
07-14
3x Rounds
FINISHER
07-15
3x Rounds
Then…
400m DB Farmer Carry AHAP#
2:00 Rest
400m DB Farmer Carry AHAP#
07-16
Goblet Squats
4x Rounds
07-17 18
Active Recovery
by Gene Crawford Jul 4, 2021 | WOD
07-05
5-15-5
3:00 Rest
5-15-5
07-06
18x Dumbell Thrusters
07-07
3x Rounds
FINISHER
2x 1:00 one arm weighted plank (1x each arm)
3×12 v-ups
07-08
5x Rounds
07-09
3x Rounds
into…
3x Rounds
into…
5-4-3-4-3-2
into…
3x Rounds
07-10 11
Active Recovery
by Gene Crawford Jun 28, 2021 | Podcast
We are joined by Tony Blauer [@TonyBlauer] creator of the SPEAR System [@Spear.System]. With 40+ Years in martial arts, self-defense, defensive tactics, and the combatives industry he likely has more experience in teaching Self Defense than anyone alive. He has a saying that rings true not only in Martial Arts but in LIFE; “People who manage fear, manage to fight”, listen in as we dig into what getting to “know fear” can do for you.
(more…)
by Gene Crawford Jun 27, 2021 | WOD
06-28
OPERATION RED WINGS MEMORIAL WODhttps://murphsealmuseum.org/about/operation-red-wings/
5x Rounds
06-29
20-19-18-17-16-15-14-13-12-11-10
FINISHER
06-30
5k Run
07-01
1x Clean
8x Rounds 155#/105#
*Barbell movements are completed as a ‘complex’ – do not take hands off of the bar until all movements are complete.
FINISHER
07-02
4x Rounds
07-03 04
Active Recovery
by Gene Crawford Jun 21, 2021 | Podcast
In this episode Gene and Heather work their way through the book “Warrior of the Light” by Paulo Coelho and share some of the most impactful pages and comments with you.
VIDEO
(more…)
by Gene Crawford Jun 20, 2021 | WOD
06-21
5x Rounds
06-22
20-20-15-15-10-10-5-5
06-23
3x Rounds (18:00)
06-24
Tabata(s)(12:00)
(WOD 20:00) *Use a DB weight you can complete 10x DB Snatch unbroken with
06-25
3x 5:00 Rounds (15:00) *Rest remainder of time under 5:00
3x Rounds (Remainder of Class)
06-26 27
Active Recovery
by Gene Crawford Jun 14, 2021 | Podcast
Two types of people to cut personal ties with and ways to practice detachment.
(more…)
by Gene Crawford Jun 13, 2021 | WOD
06-14
10-9-8-7-6-5-4-3-2-1
06-15
30:00 AMRAP
06-16
5x Rounds
06-17
800m Run
Then…
5x Rounds
06-18
20-20-15-15-10-10-5-5
06-19 20
Active Recovery
by Gene Crawford Jun 7, 2021 | Podcast
We are joined by Stu Brauer long time Fitness Professional , Gym Owner, Podcaster and Business Consultant in the “micro-gym” space on how he has developed such a strong growth focused mindset over the years as he’s evolved who he is within the industry.
VIDEO
(more…)
by Gene Crawford Jun 6, 2021 | WOD
06-07
30:00 AMRAP
06-08
20-20-15-15-10-10-5-5
06-09
4x Rounds 1:00 Work + :20 Rest
06-10
30:00 AMRAP
06-11
25:00 AMRAP
06-12 13
Active Recovery
by Gene Crawford May 30, 2021 | WOD
05-31
10-9-8-7-6-5-6-7-8-9-10 *Hold a :100 plank after each ‘even’ number round.
06-01
‘JOHNNY BRAVO’ *Resting in the front rack for more than 3 seconds qualifies as breaking 😈
06-02
‘HELEN-ISH’ 6x Rounds
Rounds 1, 3, 5
Rounds 2, 4, 6
06-03
5x Rounds
Into…
5x Rounds
06-04
20:00 EMOM
06-05 06
Active Recovery
by Gene Crawford May 24, 2021 | Podcast
Aaron and I go through what it means to go AWOL (Absent Without Official Leave) in the military, on your job, on your friends and in your personal life – and the costs associated with doing so.
This week joined by my ever awesome co-host Aaron “Grizz” Griswold .
VIDEO
(more…)
by Gene Crawford May 23, 2021 | WOD
05-24
10:00 AMRAP
Rest 2:00
10:00 AMRAP Repeat
05-25
4x Rounds
05-26
50-40-30-20-10 *400m run between rounds
05-27
‘DEADBOLT’
05-28
30:00 AMRAP
05-29/30
Active Recovery
by Gene Crawford May 17, 2021 | Podcast
Reviewing a concept from Coach Mark Divine on figuring out what you stand for based on your “Passion, Purpose and Principles.”
This week joined by co-host: Aaron “Grizz” Griswold .
VIDEO
(more…)
by Gene Crawford May 16, 2021 | WOD
05-17
3x Rounds :40 on / :20 off
Then…
3x Rounds :40 on / :20 off
Then…
50′ Walking KB Overhead Hold Lunges
05-18
10:00 AMRAP
3:00 Rest
12:00 AMRAP
3:00 Rest
8:00 AMRAP
05-19
**All reps with DBs / Change weight# as needed
5×10 Russian Deadlift
05-20
4x Rounds
05-21
‘SEALFIT CHIPPER’ 30:00 CAP
05-22/23
Active Recovery
by Gene Crawford May 10, 2021 | Podcast
We are joined by Coach Michael Brazell (Facebook & Instagram ). CrossFit Coach, Yoga and Meditation Teacher, intuitive healer Grief Companion, and Death Doula as well as being a long time Martial Artist.
VIDEO
(more…)
by Gene Crawford May 9, 2021 | WOD
05-10
‘BONNIE & CLYDE’
30-24-18-12-6
FINISHER
05-11
800m Run
05-12
‘BIRDS OF PREY’
From 0-8:00
From 8:00-16:00
From 16:00-24:00
From 24:00-25:00
Rx = 95″/65#
05-13
Tempo Goblet Squats 5×5 3 sec down, 3 sec hold, fast up
Then…
2x Rounds
05-14
3x Rounds
05-15/16
Active Recovery
by Gene Crawford May 2, 2021 | Podcast
Talking through fear and embracing and transcend ing the suck.
This week joined by co-host Aaron “Grizz” Griswold .
VIDEO
(more…)
by Gene Crawford May 2, 2021 | WOD
05-03
30x Air Squats
1:00 Rest…
30x Air Squats
1:00 Rest…
30x Air Squats
05-04
4x Rounds
Rest 3:00 …
4x Rounds
05-05
STRENGTH FIRST
WOD 8x Rounds 2xDB = Medium Weight
05-06
‘HEIDI’
23:00 AMRAP
Dedicated to Royal Canadian Mounted Police Constable Heidi Stevenson who died on April 19, 2020, while protecting others during a mass shooting that took place in the Canadian province of Nova Scotia.
05-07
5:00 AMRAP each set
05-08/09
Active Recovery
by Gene Crawford Apr 26, 2021 | Podcast
Reviewing some of the things that caught my eye over the past week or so on Instagram & the interne t.
(more…)
by Gene Crawford Apr 25, 2021 | WOD
04-26
25-20-15-10-5 *Between Each Round*
RX = 50#/30#
FINISHER
04-27
1 Mlle Run
04-28
5x Rounds
RX = 115#/95#
FINISHER
04-29
5x Rounds
FINISHER
04-30
12:00 EMOM
2:00 Rest
12:00 EMOM
FINISHER:
05-01/02
Active Recovery
by Gene Crawford Apr 19, 2021 | Podcast
What is this term “Gaslighting”? How it is utilized and ways we can deal with it as a warrior should. Then we respond to a listener who posted back on the article and subject who had a different POV on it.
This week joined by co-host: Aaron “Grizz” Griswold .
(more…)
by Gene Crawford Apr 18, 2021 | WOD
04-19
‘PUBG’ EMOM for As Long As Possible *Add 1 rep to each movement every minute(1-1-1 then 2-2-2 then 3-3-3 etc…)
FINISHER
04-20
‘THE HULK’
FINISHER
04-21
STRENGTH 3 sec down, 3 sec hold, fast up
WORKOUT
04-22
“HELL’s LADDER” 25:00 CAP
100x Jump Rope
100x Jump Rope
100x Jump Rope
100x Jump Rope
100x Jump Rope
04-23
50x Alt DB Snatch #AHAP
2:00 Rest…
30x Burpees
04-24/25
Active Recovery
by Gene Crawford Apr 12, 2021 | Podcast
The problems we face with moral distress and how to build and utilize resiliency to combat it.
(more…)
by Gene Crawford Apr 11, 2021 | WOD
04-12
CAPTAIN AMERICA *Plate = 25#/10#
04-13
BLACK WIDOW
04-14
WINTER SOLDIER
15:00 AMRAP
*Change Arms @ ~100m
**KB = AHAFP (*Coach's Choice)3:00 Rest Then
15:00 AMRAP
*Plate = 45#/35#04-15
WANDA VISION 5:00 AMRAP each set (3:00 rest between sets)
*FINISHER*
04-16
THANOS
25:00 AMRAP **If not RX then use lowest weight you can handle out of 3 movements *Change Arms @ ~100m
04-17 & 04-18
Active Recovery
Rest Day (opposite day to the AR day)
by Gene Crawford Apr 7, 2021 | Podcast
Reviewing some of the things that caught my eye over the past week or so on Instagram & the interne t.
This week joined by co-host Aaron “Grizz” Griswold .
VIDEO
(more…)
by Gene Crawford Mar 29, 2021 | Podcast
Reviewing some of the things that caught my eye over the past week or so on Instagram & the interne t.
This week joined by co-host Aaron “Grizz” Griswold .
VIDEO
(more…)
by Gene Crawford Mar 28, 2021 | WOD
03-29
For Time
10x Burpees
20x Push-ups
30x V-ups
40x Lunges
50x Air Squats
03-30
4x Rounds 2xDB’s #AHAP
Then …
3x 1:00 Wall Sit
3x 1:00 Plank
3×12 v-ups
03-31
3x Rounds
Then…
400m KB/DB ‘Suitcase’ Farmer Carry AHAP#2:00 Rest
04-01
16-14-12-10-8-6-4 (3:1 Singles)
04-02
8:00 AMRAP
Then…
4x Rounds
04-03 & 04
Active Recovery
Rest Day (opposite day to the AR day)
