Weekly grub

pork bites

Hey friends!  Here’s the big item for the week: honey garlic pork bites.  Melissa is the best at going through Pinterest and finding new things for us to make, so we are never in short supply of tasty food ideas.  Meal prep is key.  If you want to feel good, you must eat good!  Here’s the pin.

S

By |November 13th, 2017|

27 May


GrowStrong CrossFit – CrossFit

Warm-up

200m run, bear crawl, 10 xiao pings, BB snatch prep

Hang Snatch (Hang Squat Snatch 5×3, no dropping between reps)

Metcon (AMRAP – Rounds and Reps)

“10:00 AMRAP

5 Power Snatch (95/65, rx+ 135/85), 10 hand release pushups, 15 DUs (rx+ 30)”

Cooldown

80m walk, twisted cross, thread the needle

By |May 26th, 2016|

26 May


GrowStrong CrossFit – CrossFit

Warm-up

200m run, bear crawl, 10 xiao pings, banded shoulder activaton

Shoulder Press (Shoulder Press 5×5, ME strict pullups between sets)

Metcon (Time)

“For time, 14:00 cap:

400m run, 30 T2B, 400m run, 20 T2B, 400m run, 10 T2B.”

Cooldown

smash calves, lats, shoulders

By |May 25th, 2016|

25 May


GrowStrong CrossFit – CrossFit

Warm-up

200m run, bear crawl, 10 jumping squats, 10 single leg bridge

Squat Clean (EMOMx10 1 squat clean between 85-95%)

Metcon (AMRAP – Rounds and Reps)

“11:00 AMRAP

10 box jumps, 10 burpees, 10 burpee box jumps. Rest 1:00 after each round.”
two-footed jump is RX box jump

Cooldown

calves on stairs, smash calves, half front split

By |May 24th, 2016|

24 May


GrowStrong CrossFit – CrossFit

Warm-up

200m run, bear crawl, banded hip or ankle mobility

Back Squat (Back Squat 4×4 between 75-85%)

after each set perform 4 plank-to-pushup

Metcon (Time)

“For time, 9:00 cap:

104 WBs, 52 pullups. “

Cooldown

80m walk, roll back and legs

By |May 23rd, 2016|

23 May


GrowStrong CrossFit – CrossFit

Warm-up

200m run, bear crawl, 2 rounds cindy, KB squat clean prep, DL warmup

Metcon (AMRAP – Rounds and Reps)

20:00 AMRAP

5 DL (225/145, rx+ 315/205), 30 DUs (rx+ 60), 10 KB hang squat clean (1.5/1, rx+ 2p)
one KB, 10 total.

Cooldown

ROMWOD

By |May 22nd, 2016|

21 May

GrowStrong CrossFit – CrossFit

Warm-up

200m run, bear crawl, 10 min extended mobility, clean prep.

Metcon (AMRAP – Rounds and Reps)

25 min AMRAP:

3 power cleans (155/105)

10 plate push ups

10 T2B

80m run

1 min rest between rounds

Cooldown

Wrist mobility, hamstring stretch, sphinx, child’s pose,

By |May 20th, 2016|

20 May


GrowStrong CrossFit – CrossFit

Warm-up

200m run, bear crawl, 10 jumping squats, 10 shoulder bridges, box squat prep

Box Squat (EMOMx10: 3 Box Squat 60-65% all sets across)

Metcon (AMRAP – Rounds and Reps)

“14:00 AMRAP

30 DUs

10 hang power snatch (95/65)

5 OHS”

Cooldown

80m walk, dragonfly, twisted cross, childs pose, neck mobility

By |May 19th, 2016|

19 May


GrowStrong CrossFit – CrossFit

Warm-up

200m run, bear crawl, power clean and jerk BB prep

Clean and Jerk (Power Clean and Jerk 6×2)

POWER position cleans

Metcon (Time)

“Complete within 10:00

50 burpee box jumps

50 KBS (1.5/1, rx+ 2/1.5)”

Cooldown

roll IT bands, quads, calves

By |May 18th, 2016|

18 May


GrowStrong CrossFit – CrossFit

Warm-up

200m run, bear crawl, 10 xiao pings each side, split jerk prep

Metcon (Weight)

EMOMx14: Every other minute complete 1 set of the complex: 3 push press, 1 split jerk.

Metcon (AMRAP – Reps)

“tabata slam balls

rest 1:00

tabata burpees

rest 1:00

tabata slam balls”
*add together the lowest score on each tabata

Cooldown

happy baby, twisted cross, partner trap smash

By |May 17th, 2016|