Its Friyaaay!! 

After Monday's article, this weeks atmosphere in the box has been turned up a notch or two. Its been amazing. Great work everyone, more awesomeness has certainly been achieved. Loving watching everyone cheer everyone else on and helping the last person get over the line. Lets keep that up! 

Speaking of awesome. Congrats to those that competed at the Masters Throwdown last Sunday at Bold. Proving that when it comes to CrossFit, and life, age aint nothin but a number.

Looking forward to seeing everyone tomorrow night for the Bold Christmas shindig. No doubt those post lifestyle challenge beers are well earned!

And finally... a video from Carl Paoli about how he views movements and CrossFit.


Have a bodacious week. Chase those gainz.

Monday:

Workout of the Day:

A) Every 1.15 for 10 rounds, perform:

1 snatch + 1 OHS

B) 9-7-5 reps for time of:

Front squats
Bar muscle-ups

(70/50kg / 55/40kg / 45/32.5kg)

Tuesday:

Workout of the Day:

A) For 10 mins, cycle through

10 P. Bar Dips
10 Ring Rows
5 KB Thruster w/ 2 second pause overhead
5/5 Pistol Squats

B) 15 Min AMRAP:

5 Power Cleans (60/40kg / 50/35kg / 40/27.55kg)
10 Toes to bar
15 Wall Balls

Wednesday:

Workout of the Day:

A) Split Jerk: 1-1-1-1-1

B) “Angie”

100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Thursday:

Workout of the Day:

A1) Back Squat: 8-8-8
A2) KB Row: 5 x 10-12

B) 10 x 100m Row Sprints - rest as needed between attempts

Friday:

Workout of the Day:

A) Sumo Deadlift - Estblish a 1RM

B) 6 x 2 mins on / 2 mins off

7 burpee box jumps
14 KB Swings

Saturday:

Workout of the Day:

4 Rounds:

400m Run
5 Rounds of Cindy:

5 pull ups
10 push ups
15 air squats

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