tagged 
deadlift, first day of summer, ghd sit-up, k shakes, katie shakes, leg lifts, shakes
deadlift, first day of summer, ghd sit-up, k shakes, katie shakes, leg lifts, shakes Entries in shakes (8)
Workout of the Day - Monday, June 12
Warmup
WOD
50-40-30-20-10 reps for time of:
GHD sit-ups
Dumbbell deadlifts
Post time to comments. 
Workout of the Day - Saturday, July 20
Warmup
WOD
Back to the 80's
Boom Box Jumps
A-Team Anchored Abmats
Cannonball Run
Saved by the Kettlebell
LoveBoat Lunges
Farm-Aid Farmers Walk
Bad Boy Burpees
21 Jump Rope Street
Cheers! Rest Station
Tractor Tire Flips
*Split into teams of two. One partner works for 80 seconds, immediately followed by the next partner working for 80 seconds. Pass through each station once for total reps.
**Both partners work together on A-Team Anchored Abmats
***Farm-Aid Farmers Walk and Cannonball Run are total feet covered divided by 10 (2 points per cone - each one 20 feet apart) [edit: I messed this up! I only counted it as 1]
Compare to 8/4/2019
Post score to comments.
Nothing like a little YMCA basketball with four ridiculously dressed young chaps. Coach T is also the only person who has ever played help defense in pickup basketball.
tagged 80's, 80's theme, 80s, back to the 80's, basketball, coach t, jay, noah, shakes, team workout, theme
80's, 80's theme, 80s, back to the 80's, basketball, coach t, jay, noah, shakes, team workout, theme Workout of the Day - Monday, October 31
Warmup
3 rounds
Push-up
Squat
Running jump rope
Kip
Handstand
WOD
"Helen"
3 rounds for time:
Run 400 meters
1.5-pood kettlebell swings, 21 reps
12 pull-ups
Compare to 3/7/2016
Post time to comments.
Shakes. Helen as rx'd. Beast.
tagged benchmark, girls, helen, katie shakes, kettlebell swing, pull-up, shakes
benchmark, girls, helen, katie shakes, kettlebell swing, pull-up, shakes Workout of the Day - Thursday, October 20
Warmup
Couch stretch
WOD
Hill intervals
5 rounds of:
Start at the 200m mark
Sprint 45 seconds
Post best and worst distance covered to comments.
The 8:30 am session was our test dummies. You guys are tolerant folks, that's for sure.
Workout of the Day - Thursday, September 22
Warmup
3 rounds
Fall
Running jump rope
Handstand
Squat
Kb swing
Hollow hold
WOD
For time:
45 thrusters
45 pull-ups
1 mile run
*divide pull-ups and push-ups however strategized.
Post time to comments.
Notice how Shakes has her feet behind the bar and lined up with the rest of her body at the top of the pull-up. This actually throws the kip off rhythm. Instead her feet should be in front of the bar which pits her body in a globally flexed position.
Workout of the Day - Tuesday, March 8
Warmup
3 rounds
L-seat
Squat
Push-up
Double under
Hip extension
WOD
Workout 16.2 - scaled
Complete as many rounds and reps as possible in 15 minutes of:
25 toes-to-bars
50 double-unders
15 squat cleans
Post rounds completed to comments.
As usual we modified range of motion with toes to bar in order for our peeps to be able to connect more reps together. Soon we'll work on getting closer to the bar with some hip mobility.
tagged amrap, clean, double under, heavy, jump rope, katie shakes, open, sabal, shakes, squat clean, toes to bar
amrap, clean, double under, heavy, jump rope, katie shakes, open, sabal, shakes, squat clean, toes to bar Workout of the Day - Friday, February 12
Warmup
3 rounds
Handstand
PVC Overhead squat
Pull-up (strict)
L-hang
Push-up
WOD
Overhead squat 10-5-3-1-1-1-3-5-10 reps
Post loads to comments.
Katie Shakes surprised me with her not awful shoulder mobility today. We low-balled it on the way down, so increased the weight on the way up. She topped out at 135 for singles.
