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Kevin getting in on the fun!
More Photos here...



Trainer - Coach Tom - Head Coach

Testimonial - I Love CrossFit BreakThrough!

REST!!!!

Today is a Rest, Skill Day.  Gym open as usual, but for mobility, skill practice only. 
Warm-up:
Burgener Warm-up 2x -(PVC)
3 Rounds
10 OHS (PVC) or Red Band
10 Pushups
10 Situps
10 Hip Extensions
10 Pullups
10 Ring Dips

image
Jack and Leart “Just Coolin” at the StrongMan

Workout of the Day:
Mobility
Skill Development



WOW!!!

Warm-up:
2min Jump Rope
3 Rounds:
10 KBS
10 Pushups
10 Squats
+ Arm Bar Stretches

Workout of the Day:  (Courtesy of Crossfit Southside)
40 Double Unders
4 Rounds:
10 Burpees
10 KBS (53/35)
30 Double Unders
3 Rounds: 10/10
20 Double Unders
2 Rounds: 10/10
10 Double Unders
1 Rounds: 10/10

Post time and thoughts to comments



Heavy, But Backwards

Warm-up:
200m Run
Burgener Warm-up (2x)
4 Rounds
10 BBell Deadlifts
5 DeadHang Pullups
10 Medball Cleans
5 BBell Push Jerks

Skill:
Clean Pulls

image
So you know where to go when the sweat starts rolling!

Workout of the Day:

Complete as many rounds as possible in 20 minutes of:
135 pound Deadlift, 9 Reps
135 Pound Hang Power Clean, 6 Reps
135 Push Press, 3 Reps

Post rounds and thoughts to comments


Most recent comments
  1. teri Skyles  on  09/02   at  10:18 PM
    It's comforting to know we have a Tsunami expert among us! smile
  2. Coach Nicole  on  09/02   at  09:32 PM
    You're awesome Liz!
  3. Liz  on  09/02   at  08:36 PM
    Just so you all know - Oregon has changed it's tsunami warning signal. The new warning sound will be "a distinct up-and-down wail that will last for three minutes." However, if you feel the earthquake, that should be you signal.

    Just trying to be helpful!
  4. Steph White  on  09/01   at  11:48 AM
    I actually thought of today's caption during the WOD! Very appropriate! wink


And The Winning Numbers are…

Warm-up:
500m Row
3 Rounds:
10 Barbell FSquats
10 Pullups (CTB)
10 Barbell Push Press

Power:
Front Squat 3-3-3

Workout of the Day:

21-15-9 Reps of

Thrusters (95/65)
Box Jumps
Pushups

Post time, load and thoughts to comments



Run the Numbers

Warm-up:
Run 800m
alternating for 3 rounds
8 reps OHS with PVC
8 reps OHS with BAR

Skill:
Turkish Getup with Bar 3x5 each arm
image
Bells and Bottles!

Workout of the Day:

21-18-15-12-9-6 and 3 rep rounds of:
Sumo deadlift high-pull, 75 pounds
Push jerk, 75 pounds

Post time and thoughts to comments


Most recent comments
  1. Liz  on  08/31   at  08:37 PM
    Thanks everyone for the kind words. Thanks Joey for making me show up on Saturday! I think we showed 'em how we roll at Breakthrough!
  2. Linda  on  08/30   at  05:57 PM
    Congrats Joey & Liz!!! Wish I could have been there to cheer you on!
  3. Coach T & Coach Nicole  on  08/30   at  05:02 PM
    You guys did amazing, as usual!! Next time keep a better eye on the calendar so we can support you with a crazy mob!! smile
  4. Sevy  on  08/30   at  05:00 PM
    I did'nt know either. AWESOME JOB YOU TWO!!!! - Sevy
  5. tthille  on  08/30   at  08:09 AM
    Awesome you guys! and i totally didnt know the
    challenge was this weekend...
    so, i am retro-there for you!
    cheese


All you’ve got!

Warm up:

Challenge/sport: Max double unders in 2 minutes

2 rounds:

Abductor magnus, 30 sec ea side
Calf stretch, 30 sec ea side
10 pass throughs
10 supermans

Work out of the Day:

3 max efforts of:
2K row
Rest 8 min between efforts. 

Post times and thoughts to comments.


Most recent comments
  1. Coach Dee  on  08/27   at  06:54 PM
    SHOUT OUT to all who achieved double unders today for the first time smile
    Lodi, Leart and Patti B. Way to go guys!!!!
  2. Sevy  on  08/27   at  02:08 PM
    6 a.m.ers, Good Job this morning. Way to push!!! Nicole appreciate the extra coaching!!!
  3. Joey  on  08/27   at  10:10 AM
    Way to get after it this morning boys!
  4. Coach Nicole  on  08/27   at  09:40 AM
    Nice Justin! lol
  5. Justin  on  08/27   at  09:20 AM
    Joey and Greg, I have a bruise right below my sternum from this morning grin


A Main site WOD

Warm up:

700 m row/damper 3

3 rounds:
Scorpion stretch, 10 ea side
Iron cross stretch, 10 ea side
Groiner stretch, 10 ea side
Wall balls, 10 reps

Work out of the Day:

For time:
30-25-20-15 and 10 reps of:
Burpees
Box jumps, 24 inch box
Toes to bar

Post rounds and thoughts to comments.


Most recent comments
  1. Coach Nicole  on  08/26   at  05:57 PM
    Congrats Kevin Coombe on making the finals!! Your wife was bragging about you tonight! :D And now worries...we'll make time for you to do this WOD when you get back! lol LOL
  2. Greg  on  08/26   at  05:38 PM
    To all of you that woke up this morning looked at this and still showed up kudos to you all. Joey, Mad Max, and Coach Nicole great job at the noon class. Especially to you Max way to stick with it. Today we embraced the BURPEE, all 100 of them.


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