9.23.2017

W.O.D. 9.24.17

Push Press
3-3-3-3-3

then:
EMOM for 8 Minutes
Minute 1: 12 Burpees over the Bar
Minute 2: 9 Shoulder to Overhead (at 80% of 3 RM)



Community Notes:
All weekend classes will be held in the Annex, PLEASE PARK IN THE MAIN PARKING LOT, not the Annex lot. There is a lot going on this weekend in the neighborhood. thanks!

Quote:
"The woman who follows the crowd will usually go no further than the crowd. The woman who walks alone is likely to find herself in places no one has been before." 
 —Albert Einstein

9.22.2017

W.O.D. 9.23.17

Partner Workout
For time:
21-18-15-12-9-6-3
Thruster (65/95#)
Toes to Bar

(partners will work in a "you go, I go..." format)

(Athlete A, completes 21 Thrusters, then Athlete B completes 21 Thrusters...Athlete A, completes 21 Toes to Bar, then Athlete B completes 21 Toes to bar...Athlete A, completes 15 Thrusters...etc.)



Community Notes:
All weekend classes will be held in the Annex, PLEASE PARK IN THE MAIN PARKING LOT, not the Annex lot. There is a lot going on this weekend in the neighborhood. thanks!

Quote:
"No one can make you feel inferior without your consent."
 —Eleanor Roosevelt

9.21.2017

W.O.D. 9.22.17





Squat Clean
Take 15 Minutes to build to a heavy 1 RM

AMRAP in 7 Minutes:
5 Box Jumps 24/30"
3 Squat Cleans (155/225#)

Community Notes:
All weekend classes will be held in the Annex, PLEASE PARK IN THE MAIN PARKING LOT, not the Annex lot. There is a lot going on this weekend in the neighborhood. thanks!

Quote:
 "Life's too mysterious to take too serious." 
 —Mary Engelbreit

9.20.2017

W.O.D. 9.21.17



 CrossFit Games Team Series under way!


4 Rounds for time of:
800 Meter Run
10 Bench Press (135/205#)
20 Pull-ups

(time cap 30:00)

Quote:
"A man who flies from his fear may find that he has only taken a shortcut to meet it."
 —Sador, Children of Húrin

9.19.2017

W.O.D. 9.20.17

TEST DAY- RECORD RESULTS

Randy
55/75 pound Power snatch, 75 reps for time.


Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member was killed February 7 in the line of duty. Our thoughts and prayers go out to Officer Simmons' wife and two children.

CLICK HERE to compare to 3.12.17
or CLICK HERE to compare to 6.9.17 

Quote:
"The only person you should try to be better than is the person you were yesterday." 
 —Anonymous

9.18.2017

W.O.D. 9.19.17







With a Partner
For time:
100 Double Unders
80 MedBall Cleans (14/20#)
60 Burpee Box Jump Overs 20/24"
40 Pull-ups
20 Deficit Handstand Push-ups (45# plates/45+25# plates)
40 Pull-ups
60 Burpee Box Jump Overs 20/24"
80 MedBall Cleans (14/20#)
100 Double Unders

One athlete works at a time
(time cap 30:00 minutes)

Quote:
"Be who you are and say what you feel, because those who mind don't matter and those who matter don't mind." —Dr. Seuss

9.17.2017

W.O.D. 9.18.17

TEST DAY- RECORD RESULTS
3 RM Deadlift

Skill Work
15 Bar Muscle ups

CLICK HERE to compare to (3.27.17)
or CLICK HERE to compare to (6.7.17)

Quote:
“I destroy my enemies when I make them my friends.”
— Abraham Lincoln

9.16.2017

W.O.D. 9.17.17

Congratulations to Mooney and Aileen for the completion of the Level 2 Seminar!

AMRAP in 20 Minutes:
With a partner:
50 Box Jumps 20/24"
50 Kettlebell Swings 35/53#
50 Clean and Jerks 75/115#

*one athlete works at a time

Community Notes:
All weekend classes will be held in the Annex, 110 C- DeKalb. Please meet and park there.

Quote:
“If the plan doesn’t work, change the plan, but never the goal.”
— Author Unknown

9.15.2017

W.O.D. 9.16.17

Back Squat
10-5-3-1-1-1-3-5-10

Record the weight for each set. 

Cash out:
With a partner Max Burpee Pull-ups (G.I. Janes) in 5 Minutes

Community Notes:
All weekend classes will be held in the Annex, 110C DeKalb. Please meet and park there. 

Quote:
“What you get by achieving your goals is not as important as what you become by achieving your goals.”
— Henry David Thoreau

Congratulations Miranda



Congratulations to Miranda!!!
Dawson David was born at 1:34 am---he weighs 6 ls 13 oz and is 20 inches long.
Mama and baby are doing great!

9.14.2017

W.O.D. 9.15.17










New Banner for our Bridgeport Barbell Club!

TEST DAY- RECORD RESULTS

"Nasty Girls" 
3 rounds for time of:
50 Air Squats
7 Muscle-ups (RING)
10 Hang power cleans (95/135#)

CLICK HERE to compare to (3.13.17)
or CLICK HERE to compare to (6.22.17)

Community Notes:
All weekend classes will be held in the Annex, 110 C- DeKalb. Please meet and park there.

Quote:
“Always keep your eyes open. Keep watching. Because whatever you see can inspire you.”
— Grace Coddington