tagged 
400m, burpee, kelley shakes, lunge, push-up, run, squat, team workout
400m, burpee, kelley shakes, lunge, push-up, run, squat, team workout Entries from October 1, 2018 - October 31, 2018
Workout of the Day - Tuesday, October 30
Warmup
Hollow hold
Squat
Rope climb
Jump rope
WOD
Bert
For time:
50 burpees
400-m run
100 push-ups
400-m run
150 walking lunges
400-m run
200 squats
400-m run
150 walking lunges
400-m run
100 push-ups
400-m run
50 burpees
*split into teams of two and divide work however strategized (teams of three do 60, 120, 150, and 210 reps accordingly, with 200m runs instead of 400)
Post time to comments.
We were lucky enough the last two days to be joined by Kelley Braschayko. Yes, there is another Shakes in this world, and the older sister of Katie has the same lisp, talks similar, and is just as posite and easy going as the one that shows up here every day. Great family, and hopefully we'll see more of them soon.
Workout of the Day - Monday, October 29
Warmup
Box jump
Pistol
Rope climb
Handstand
Hollow rock
WOD
Complete as many rounds as possible in 12 minutes of:
7 box jumps
14 kettlebell swings
Post rounds completed to comments.
A Shannon sighting, eh?
tagged amrap, box jump, kettlebell swing, shannon
amrap, box jump, kettlebell swing, shannon Workout of the Day - Sunday, October 28
Warmup
Handstand
Squat
Jump rope
Hollow rock
WOD
Complete as many rounds as possible in 14 minutes of:
1 deadlift
10 dumbbell push press
*split into teams of two, one partner does the couplet for as long as it takes the other partner to do 120 single jump ropes
Post rounds completed to comments.
Nothing like a random Bubs sighting on a Sunday!
tagged bubs, kids session, team workout, the babies
bubs, kids session, team workout, the babies Workout of the Day - Friday, October 26
Warmup
Hollow holds
WOD
Back squat 1-1-1-1-1-1-1 reps
Compare to 3/18/2018
Post loads to comments.
Last max effort day showed Mrs. Pip hitting a pr. Today's max effort day show's Mrs. Pip hitting a pr. Every time I think she's starting her downward trajectory she comes back with something like this. 8 years into CrossFit and still setting personal records.
tagged 1 rep max, max effort, mrs. pip
1 rep max, max effort, mrs. pip Workout of the Day - Thursday, October 25
Warmup
3 rounds
Squat
Hollow rock
Kb swing
Jump rope
Run
WOD
Complete as many rounds as possible in 20 minutes of:
25 sumo deadlift high pulls
25 hip extensions
25 GHD sit-ups
Post rounds completed to comments.
Mr. Auggie making a daring escape out of the Secret GHD at the 4:30 session.
Workout of the Day - Tuesday, October 23
Warmup
3 rounds
Hollow hold
Push-up (reverse grip)
Squat
WOD
4 rounds for time of:
20 cleans
Run 800 meters
Post time to comments.
Mr. Bennis feeling the effects of full squat cleans from the ground in large doses. Might not be anything worse in CrossFit.
tagged 800m, clean, mr. bennis, run
800m, clean, mr. bennis, run Workout of the Day - Monday, October 22
Warmup
2 rounds
Squat
Jump rope
Handstand
Kb swing
Hollow rock
WOD
Tabata push jerk
Rest 1 minute
Tabata chest-to-bar pull-up
Rest 1 minute
Tabata push-up
Rest 1 minute
Tabata hang power snatch
Post total score to comments.
Push jerks are tricky movements requiring a lot of mobility. A wider landing can compensate in the short term, so we were all over the place with them today; not bad at all though. Evan had his form dialed in.
