Crossfit Dixie

Jess PRs her back squat @ 260#. Good work Jess!!!

WOD

A. Shoulder press, 10.8.6.4.2, rest 90 seconds.

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50.40.30.20.10 of:

kb swing @ 55/35#
double unders

WOD

4 rounds for time:

250m row
12 thrusters 95/65
8 pull ups

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2 sets of:

A1. 90 sec FLR
A2. 2 – 40 yard sprints
*rest as needed

T jumps 48.5 inches. We did some testing all week with the teens and to say the least I was very pleased with the results. These kids work hard each day they come in and their work is definitely paying off. Our teen summer camp is starting the week after school gets out. We will be coaching our Teen Strength class this summer and we will also be adding a speed and agility class. Quinn will be coaching our strength class and Misi will be coaching the speed and agility class. Here is some more info on our summer teen program.

WOD

3 sets each for time:

30 cal on rower or run 600m
30 wall balls, 20/14# to 10/9 ft.
30 sit ups

*rest 2 minutes- bt. efforts
Max effort on each set.

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20 TGUs – moderate weight.

Kenneth does a strict muscle up his first week of Crossfit. This guy is crazy strong!!!

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WOD

A.1 DB bench press 10.8.6.10, rest 45 seconds
A.2 BB bent over rows 10.8.6.10, rest as needed

+

5 sets of:

30 sec heavy russian kb swings
30 sec. ball slams 20/15
30 sec box jumps 20/16″
*rest 2:30 minutes

Coach B makes an early morning appearance at CFD. It was cool having him at our box. He is a very accomplished Olympic lifting/Crossfit coach. Those posters we have hanging over our weights, that is his garage where he does a lot of his coaching and training. He emailed me after and said we had a great place and some good looking athletes. Thanks Coach B.

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Great blog post from my favorite guy in Crossfit. TTMJ

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WOD

4 rounds for time:

20 OH walking lunges 45/25
20 burpees
60 double unders

Emily getting after it on the squats on Monday.

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WOD

A. DL – take up to a 2 RM in 4 attempts

B. Weighted bar dip – build to a 5 RM in 3 attempts

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For time:

6 Shoulder to Overhead 115/75
200m run
8 Shoulder to Overhead
200m run
10 Shoulder to Overhead
200m run
12 Shoulder to Overhead
200m run
14 Shoulder to Overhead
200m run