Thanks to everyone that came out to the NTX Throwdown this weekend! Competitors and our support crew, ya'll made it a wonderful experience! Thanks to everyone that helped make our second annual "MCLEAN" event a huge success! We raised quite a bit of money for charity, and hopefully that's going to do some good!
Now, lets get back to work!
10 Minute AMRAP
Be steadfast in your goals. It's going to hurt sometimes. You're going to forget what you're doing, find yourself off of the path, and think that the entire world is stacked against you...
Stop, breath, listen, and get back to the task at hand. No one can take on the world, but you can take one step at a time until you reach your goals.
High Pull from a box.
High pull and drop from a box.
Concentrate on getting your feet underneath you, not to the side. I speak from experience.
1 Mile Run.
As. Fast. As. You. Can.
Sometimes the things you think are most important, aren't really that important at all.
MCLEAN on Sunday at CrossFit Granbury at 5PM! Be there. It's going to be a good time.
OHS and DU
15 Min AMRAP
8 Thrusters (95/65)
8 Burpee Bar Over
Competition in Frisco on Saturday. MCLEAN on Sunday at 5PM! Drop the kids off at grammy's house, it's time to party!
5 @ 75%
5 @ 85%
5 @ 85%
15 Dips between each set
Chest to Bar Pullup
Just a few short days until our competition! NTX Throwdown, here we come! Then we have MCLEAN at CrossFit Granbury the next day! We're going to have some sore competitors on Monday.
20 KB swings between each set (lightweight)
30 WB (20/16)
10 BJ (30/24)
MCLEAN WOD is this upcoming Sunday at 5PM! Support a local hero and come to the gym.
Good morning! How was the weekend? Did you recover from dethcorns? Don't worry if you didn't get a chance to do em, they will come around again.
We have a lot of time for snatch today, so take advantage of it!
1Rep Max Weighted Pullup
1Rep Max Weighted Dip
I hope by now everyone has had the chance to fully recover from Triple Fran! We've got a weekend to enjoy, so lets put in some work and earn it!
Cashout - 50m handstand walk, if you fail, you start over
A dethcorn is a complex movement. 1 deadlift, 2 power cleans, 2 power snatch, and one overhead squat is 1/2 of the total exercise, so it must be completed twice to count as one Dethcorn. RX'd weight is 105/80.
Mooseprints. That is what those sweat remnants are called after someone drags themselves out of a sweat puddle. Even after a bleach mopping, they can stay for a week or two, so have no fear of the moose.
5 @ 60%
5 @ 65%
5 @ 70%
We're off to a great start this week! Keep those hands supple, drink plenty of water, and make sure you're lifting safe. If you are skeptical about your abilities, come in for a couple of the On-Ramp sessions and tighten up your form, then crank up the weight!
5 @ 60%
5 @ 65%
5 @ 70%
20 MB Situps between each set!
(if you can't do DU, it's 3/1 today!, except Chrissy and Dez, they can do 4/1!)
60 KB Swings (25/25)
30 C&J (135/75)
OHHH Fran, Fran, Fran... you're such a fickle mistress. Why do you hate me? I try to love you but all you do is cause me pain...
I loved yesterday's WOD. Finish or fail, everyone that I was with went all out for 30 minutes... and that, my friends, is an accomplishment in itself. Today is a lot more laid back! Let's lift some weights and hang out for a bit. I think Jen rented a margarita machine, let's grill and eat some tacos and stuff. It'll be a good time!
Front Squat and OHS
at each 1/4 hour of your session, we'll do a different challenge.
:15 after - Pullups
:30 after - Planks