Workout of the Day

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Workout of the Day

Dawson CrossFit “Grand Opening”

NEWS FLASH: Dawson Crossfit is having a “Grand Opening” next saturday that they invited us to and I would love to take a group down to show our support and have some fun. I will get some more details soon but if you have any shred of devotion or love for me or any heart at all, you will drop everything in your life to come have fun with us.

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Monday’s WOD

I know how much everyone loves burpees and how people never skip a day that has burpees, so we are going to have a “Burpee Week”! Yay!! Right? We will explore how many ways to integrate burpees in WODs. Here we go. Monday’s WOD:  1000m row, 21-15-9 of Turkish Getups 53/35 and Burpee Pullups 

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Friday’s WOD

Well we have made it through almost a whole week and have not touched a kettlebell, sooooo… Friday’s WOD: Triple Tabata of Kettlebell Swings, Double-unders and Ring Dips.  

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Thursday’s WOD

Wednesday was a rough one but you guys were inspiring! That was one of the longer WODs we have done and I hope that some you had some personal victories. Thursday’s WOD: Overhead Squats 5-5-5-5-5 and then a variation of “Randy”.. 75 reps of Power Snatches 75/55 ( Rx’d+  Squat Snatch)

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Wednesday’s WOD

I am just now posting because I just got home. (12:50 am) Sorry for the delay but here you go. WOD: 200m run, 10 pullups, 200m run, 10 burpees, 1 min. break x 10 rounds 

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Tuesday’s WOD

Hope everyone had a great monday of lumpkin county spring break! Reminder that Tues. classes are 5:30, 7:00, 8:00 a.m. and 5:30, 6:30 pm. Tuesday’s WOD: Power Clean 3-3-2-2-1-1-1 and then an AMRAP for 10 min. of: 10 Power Cleans 95/65, 10 T2B, and 10 Box Jumps 24/20. 

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Monday’s WOD

This week we are going to work on some higher intensity interval training this week. This is designed for you to push hard for short bursts (short being subjective). Today will be something you guys can also do at home if you can’t make the morning classes.
WOD: 5 Rounds of: 1 min. max. rep pushups, 1 min. max rep situps, 1 min. max rep lunges, 1 min rest ( push hard guys) miss ya!

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NEWS FLASH

NEWS FLASH: The schedule for Monday and Tuesday are as follows. M- 5:30, 7:00, 8:00, 9:00 A.m.  and  Tues.– 5:30, 7:00, 8:00 a.m. and 5:30, 6:30 p.m.. I am sorry for any inconvenience but I will be back on Wednesday and everything will be back to normal (whatever “normal” is). I am bringing back some fresh shrimp for a gym low country boil. Hope you all are having a great weekend. J.O.

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Friday’s WOD

Alright, the last Open WOD is up and it is 21-18-15-12-9-6-3 of Thrusters 95/65 and Burpees. All of you that want to do it can and those of you that squated on thursday will have a sub movement for the thrusters. Happy Friday! Oh my legs!!

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Thursday’s WOD

Another awesome day at the gym! You guys did super fantastic with your overhead work on Wednesday and now we are going back to the legs. The video is for you guys to get some ways to recover from jumping days. We will also talk at the gym. With no further delay. WOD: Back Squat 3-3-3-3-3 and then for desert we have 40 Med Ball Cleans, Hill run, 30 Med Ball cleans, Hill run, 20 Med Ball cleans, Hill run, 10 Med Ball cleans, Hill run.  Here is the video: Calf Mobility

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