“Dream Crusher” WOD

Most EXCELLENT work AGAIN Matty and Brandon. 

• 6 Thrusters (135/95 lb)
• 9 Power Snatches (135/95 lb)
• 12 Power Cleans (135/95 lb)
• 15 Pull-Ups
• 18 American Kettlebell Swings (53/35 lb)
• 21 Handstand Push-Ups
• 18 American Kettlebell Swings (53/35 lb)
• 15 Pull-Ups
• 12 Power Cleans (135/95 lb)
• 9 Power Snatch (135/95 lb)
• 6 Thrusters (135/95 lb)

"Dream Crusher" was originally created by John Kim, a competitive master's athlete out of CrossFit Asperitas (Myrtle Beach, SC) to help athletes prepare for The CrossFit Open. "It's designed to make you pay attention to the clock, like in the Open. Its has a moderate to heavy barbell load with fairly low reps to really start the muscle fatigue process, then while your heart rate is shooting up, you go into high reps of gymnastics movements. Then finish with the same barbell trio to really test your power under duress. The time cap is what really makes this special. Many regional caliber athletes could crush this WOD, but the average CrossFitter would be hard pressed to finish [one cycle] in under 10 minutes."

Sent from my iPhone

“Unit Of Measure” WOD

Three MOVEMENTS, 60 Reps or Seconds of WORK for 5 Rounds.

YOU pick Movements and UOMs for the 'self prescribed' 5 Round WOD.

YOU are the creator, perfecter and FINISHER in today's work out. :)

Nice work Bill, Brandon and Matty!

Wednesday 26 June 2019 - B’s Core

30 min WOD to crush the core!

”Fran” meets “Dianne” WOD

KaBOOM: Bill and Brandon!

21-15-9 of 95# Thrusters and Pull Ups then... 21-15-9 of Handstand Push Ups and #225 Dead Lifts.

Well done brothers.

”Dirty Thirty” WOD

Bill kicked us off with 100 Sit Ups and or, 500 M Row for a Warm Up BEFORE.... today's 30 Rep, 10 movement FT WOD! 

For Time

• 30 Box Jumps (30/24 in)
• 30 Jumping Pull-Ups
• 30 Kettlebell Swings (56 lb)
• 30 Lunges
• 30 Knees-to-Elbows
• 30 Push Press (75 lb)
• 30 Sit Ups
• 30 Wall Balls (20 lb)
• 30 Burpees
• 30 Double-Unders (Triple reps for Singles)

Nice work Bill, Brandon and Matty!

“Gunter 500” WOD

Well done Bill, Matty and Brandon!

Heads up 6AM Athletes: Bill has SOMETHING very SPECIAL for YOU tomorrow. Don't missed it!

“Bad Karma - AGAIN’

Well done Bill, Brandon and Matty!

“Matty’s Madness” AGAIN WOD

Bill and Brandon weren't here Friday BUT, that doesn't mean they missed out on all the FUN Matty and Jake had.

The Matty Replay! :)

“Matty’s Madness” WOD

Well done Matty and Jake!

“BiRtHdAy - BAD KARMA” WOD

KaBOOM Bill and Brandon!

Curls 61-51-41-31-21-11
Inverted Rows 11-11-11-11-11-11
Reverse Curls 11-21-31-41-51-61
Bench Press 11-11-11-11-11-11

Coming and Going with Steady State WOD: Curls, Inverted Rows, Reverse Curls and Bench Press... oh my! Nice upper body experience.

“BiRtHdAy - BEAR” WOD

Nice job Bill and Brandon!

Two Sequences (PC, FS, PP, BS & PP) for 32 Rounds.

Scale weight and execute timing wisely. Hold on to Bar throughout sequences.

We done AGAIN brothers. :)

“BiRtHdAy DON” WOD

Nice WORK Bill and Matty!

Ten movements, 61 Reps then... 50 HSPUs. All For Time (FT)

”BIrThDaY Murph” WOD

Gotta love it! A 2 Round Murph.

Begin with 2000M Row.

Round ONE: 61 Pull Ups, 61 Push Ups and 61 Air Squats.

Round TWO: 39 Pull Ups, 139 Push Ups and 239 Air Squats!

End with 2000M Row.

Well done Bill and Matty.