Mobility
fast payday loans for every one
-THEN-
EMOM for 12 minutes alternating:
-10 burpees
-10 pullups 
REMEMBER HOW IMPORTANT MOBILITY IS!!!!!
IF YOU SKIP MOBILITY DAYS YOU ARE ONLY HURTING YOURSELF….LITERALLY!!
Posts tagged Burpees
wod
wod
3 rounds for max reps:
-1 minute at each station
(1 min rest between rounds)
Stations:
-heavy ropes
-kb swings (53/35)
-Front Squats (75/55)
-burpees
Garret aka G-man aka duck butter just hanging out!!
wod
Skill:
Muscle-up
Metabolic Conditioning:
For time:
-400 M run
-30 burpee muscle ups
-400 M run
*Scale will be Burpee pullups, or burpee jumping pullups*
HUGE thanks to everyone who came out to support our competition. We truly have a great group of people at Ragin CrossFit!! We had 27 teams signed up. Really proud of everyone who stepped up for their first competition! Congrats to James and Whitney Howell (1st), Jeremy and Lindsay Hohle (2nd), and Leah Kilchrist and Stoney Devillier (3rd).
wod
Mobility
-then-
“Death by burpee”
Coach Dales nutrition class
wod
Strength:
Backsquat 3-3-2-2-1
(50%-50%-60%-70%-80%)
Metabolic Conditioning:
-20 Backsquats (185/115)
*Athlete will do 1 rep every 10 seconds. If barbell touches the ground before 20 back squats are complete you will rest.
*IMMEDIATELY AFTER*
-500 M row
-50 burpees
-50 situps
Dudes shredded
wod
Skill:
Muscle-up
Metabolic Conditioning:
“Ryan”
5 rounds for time:
-7 Muscle-ups
-21 Burpees
Coach Jonathan at his other job having fun with his other job
