The winner is Griff!
 CFNE: Macho Man EMOM for as Long as Possible 3 Power Cleans (185/135 lb) 3 Front Squats (185/135 lb) 3 Jerks (185/135 lb) Men: 9+7 Steve B. Women: Open Compare to 1/30/20 Recovery: 4 Rounds 30 Seconds Sit Ups 30 Seconds Alternate Lunges
0 Comments
Deviled eggs are a popular addition to my family's gatherings, especially Thanksgiving, this version seems like a delicious one to try.
Bacon Deviled Eggs  Find Your One Rep Max Box Jump Then 2 minutes max Pushups Compare to 5/11/20 Recovery: 2 Rounds 20 Wall Balls 400 Meter Run/Walk   In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is. Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.  11/22
"Murph" For time: 1 mile Run 100 Pullups 200 Pushups 300 Air Squats 1 mile Run 20# vest Men: 50:27 Brandon Women: 49:00 Patty 11/23 Find Your One Rep Max Box Jump Then 2 minutes max Pushups Compare to 5/11/20 11/24 CFNE: Macho Man EMOM for as Long as Possible 3 Power Cleans (185/135 lb) 3 Front Squats (185/135 lb) 3 Jerks (185/135 lb) Men: 9+7 Steve B. Women: Open Compare to 1/30/20 11/25 14 - 10 - 6 Turkish Get-up 21 - 15 - 9 Kneeling Half Moon 11/26 Burn the Bird Your guess is as good as mine 11/27 "Brenton" Five Rounds for time of: Bear Crawl 100 feet Standing Broad-Jump, 100 feet Do three Burpees after every five Broad-Jumps. If you've got a twenty pound vest or body armor, wear it. Men's: 5:51 rx vest (Tate) Women's: 9:32 rx vest (Tara) Compare to 8/21/19 11/28 20 Min AMRAP 3 Rope Climb 10 Jumping Lunge 15 Plank Plate Slide  Amateur Fight Gone Bad 1 min max Floor Wiper 1 min max Muscle Up or Ring Dips 1 min max Seconds continuous L-Sit (one unbroken set) 1 min rest Recovery: 30 Minute Airdyne  Alpine 6 Rounds 90 seconds Tire Flips jump through 3 minute rest compare to 12/20/19 Recovery: 30-10 Walking Lunges (5 Burpees after each set)   Onyx “Blood Spawn” 25 min AMRAP 10 Toes-to-Bar 20 Double Unders 200 ft Run Recovery: 500 Meter Row 30 GHD Sit Ups 500 Meter Row 30 GHD Raise  Ok everyone,
You have from Black Friday to New Year's Eve to get the work outs done. There will be prizes and a blind date partners element to the competition drawn randomly after the last score is in. You can do the workouts in any order and as many times as you want. Doing a 1 or 2 scaled workouts does not eliminate you from the Rx competition, but the highest scaled Rx'r workout counts as a tie for last place in that workout. (If 10 people compete in an Rx division and two people scale, they are not 9th and 10th, but 10th and 11th place. Last place Rx score is worth more than highest scaled score in the Rx division.) 1st place is one point, 2nd is two points. Lowest points = highest rank. If you have any questions ask Clint or Kelia. Here are the workouts for the competition: #1 Dork: Rx 6 rounds 60 Double unders 30 KB Swing 52 / 35 15 Burpees Dork: Scaled 6 rounds 180 Single unders 30 KB Swings 35 / 25 15 Burpees #2 Randy: Rx 75 Snatches 75 / 55 Randy: Scaled 75 Snatches 45 / 35 #3 Victoria: Rx 5 Rounds 10 Thrusters 95 / 65 14 Box Jump 24 / 20 12 Sumo Deadlift Highpull 95 / 65 12 Burpee 27 KB Swings 52 / 35 Victoria: Scaled 5 Rounds 10 Thrusters 75 / 55 14 Box Step 20 / 18 12 Sumo Deadlift Highpull 75 / 55 12 Burpee 27 KB Swings 35 / 25 #4 Bell: Rx 3 Rounds 21 Deadlift 185 / 135 15 Pull up 9 Front Squat 185 / 135 Bell: Scaled 3 Rounds 21 Deadlift 95 / 65 15 Ring Row 9 Front Squat 95 / 65 #5 Loredo: Rx 6 Rounds 24 Air Squat 24 Push up 24 Walking Lunge Step 400 M run Loredo: Scaled 6 Rounds 24 Air Squat 24 Knee Push up 24 Walking Lunge Step 400 M run Next week the fun begins! -C- We all know this is happening, and maybe you think you can beat it, but the science is there to prove you wrong. Read how the tech that you think is your best friend may really be your best frenemy in this article.
Dopamine, Smartphones & You: A battle for your time |
