Workout of the Day:

With a continuously running clock for 20 min. do the following:

1 min Jump Rope
1 min Squat
1 min Rest

Count your reps for each min of work.  Total for the 20 minutes is your score

Post score to comments

“Why are we working out at midnight instead of sleeping?”...Things that make you go…Hmmmmmmm?

”High aims form high characters, and great objects bring out great minds”- T. Edwards

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Burpee Challenge
Today is 18 Burpees. Go!
“Buy-In” -154 Burpees

Workout of the Day:

Five rounds for time of:

135 pound Deadlift, 15 reps
135 pound Hang power clean, 12 reps
135 pound Front Squat, 9 reps
135 pound Split Jerks, 6 reps

Post Time to comments

“Detenator “J” (a.k.a. Jaina) and Mean Bear (a.k.a. Lindsay) gettin it done!

“Every production of genius must be the production of enthusiasm”- Disraeli

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Burpee Challenge
Today is 17 Burpees. Go!
“Buy-In” -136 Burpees

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Times From Saturday’s WOD:
Terri 2 1/2
Chelsea 2 3/4
Heathe 2 3/4
Kevin 2 3/4
Patti 2 1/2
Jaina 2 1/2
Cody 2 1/2
Jenn 2 1/2
Dave 2 3/4
T 2 3/4 + 15
Nicole 3 1/4 +12

Up until now the focus of our dumbbell work has been primarily on the slow lifts. These are essential to building foundational strength and should always be in your training movement pool. As you have seen, for cost effectiveness the dumbbell has no peer as a strength and conditioning tool.
There is a point, though, where the training must move to the next level. That level is training for power. From my
perspective there is no quality more coveted in athletics than power—the ability to move an object (or the body) through space in a short time.
I train power with dumbbells in a number of different ways, but my favorite is the dumbbell snatch. In this article I’ll cover three simple yet productive variations: the muscle snatch, the hang power snatch, and the deck snatch. - Coach Mike Rutherford

Getting the weight up and over head, builds strength and power

Workout of the Day:

AMRAP in 12 minutes of

(12) 1 arm DB or Kettlebell Snatch Left Arm
(24) Knees to elbows
(12) 1 arm DB or Kettlebell Snatch Right Arm
(24) Box Jumps 24 inch box

Post rounds to comments

“Courage consists, not in blindly overlooking danger, but in seeing and conquering it.”- Richter
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Burpee Challenge
Today is 15 Burpees. Go!
“Buy-In” -105 Burpees

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Times From Yesterday’s WOD:
Camden 5:31 Rx’d
JR 6:42 (95#)
Rob 8:11 (75#)
Joe 9:32 (85#)
Patti 10:12 (Rx’d)
Boomer 5:45 (55#)
Blaze 8:29 Rx’d
Lindsay 10:31 (45#)
Animal 6:14 (35#)
Dee 7:44 (25#)
Cody 8:01 Rx’d
Detinator J 8:21 (45#)
Nicole 6:40 Rx’d
T 7:13 Rx’d
Kelly 6:44 (55#)
Karee 7:27 (50#)
Chelsea 7:04 (35#)
Terese 6:55 (35#)
Lisa 6:49 (55#)
Carrie 7:07 (45#)
Heathe 7:46

Borrowed this idea from CrossFit Allegiance

Workout of the Day:

    “Crandy”

5 rounds for time of:

6 Thrusters (M/95-W/65)
5 Pullups
10 Pushups
15 Squats

Post time to comments

Coach Rick from Crossfit Chula Vista, starting the 3rd pull…Way to be Coach!

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Burpee Challenge
Today is 14 Burpees. Go!
“Buy-In” -91 Burpees

“No pain, no palm; no thorns, no throne; no gall, no glory; no cross, no crown.”-Penn