Group effort

Tuesday's night workout. TOUGH workout... TOUGHER work effort! Great job!

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PART I:

DeadLift 8x3

PART II: 4 SETS

Side-loaded Squats x 5/side

Hamstring raises x 10/side

PART III: 8min

Iso. Plate OHS * 3/side

Dive Bombers * 12

D/U * 24

Pop push ups

Tony gets air whether he's on his hands or feet (click here to see a pic of Tony's broad jump)!

Pop push ups: (if you are a beginner, do this with a pillow under your face/chest) go down as far as possible, then push up with all of the force that you can, while in mid-air clap your hands and bring them back down to the floor. Repeat.

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Recipe Of the Day: Almond crusted salmon

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WORKOUT:

1.) DeadLift x 5RM

2.) 3 supersets:

(a1.) SLDL x 10

(a2.) Lunges(back loaded) x 10 

3.) Farmer sprints x 90sec for max distance (DB total = b/w)

Ballin'

Tony, Frank, and Luciana blasting-out Wall Ball Shots... How many can you do in 5 minutes???

The wall ball shot is a compound exercise which combines a front squat and an explosive-like medicine ball push press toss (toward a specific target mark, located over the exercisers head). The wall ball shot is an incredible way to improve your endurance and stamina; while also challenging all of the other physical aspects of fitness: balance, coordination, accuracy, agility, power, speed, strength, and flexibility. They first appeared on CrossFit.com in March of 2001.

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Recipe Of the Day: Eggs with Avocado

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Workout:

3 Rounds for time:
20x Push ups
40x Curls (30/20/10)
40x Sit ups
40x Revolt fly (30/20/10)
40x Air squats
20x Glute/Ham. raise

Group effort

Group burpee effort -in between rounds of "Speed Fran."  1 burpee for every 5 seconds you went over 2 minutes.

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Recipe Of the Day: Omelet Muffins

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Workout: 20min AMRAP 
10x spider push up
20x squats
10x mountain climbers
20x squats
10x spartan push ups
20x squats
10x hindu push ups
20x squats

Levitation?

Recipe Of the Day:

Summer Squash Soup

Is there a spring board on the other side of this pic?  Tony makes a 10' broad jump look easy!  I think him and Anthony have been sharing notes on "floating 101!"

How fast can you finish?

Recipe Of the Day:

Lentil Salad w/ Sausage & Apples

(5rounds) 3xTGU (each side), 6xBroad jumps, 12xSpades

7PM group results:

Michelle (15lb) 21:12

Tony (75lb) 24:15

Ron (50lb) 4rounds + 3(L)TGU

Olga (10lb) 13:15

Maria (15/20lb) 13:05

Frank (75lb) 25:00

Al (25lb) 4rounds + 3(L)TGU + 1(R)TGU