* CFH *

Friday, February 8

2/8/2013

 
This is a FANTASTIC video and well worth the 12 minutes to watch! We understand it's not easy to change years and years of bad habits, and it's not always easy to make the right choices...but it IS SIMPLE to be healthy. We've been saying this for years: there is no secret - just eat clean!  For those of  you on the Paleo challenge, remember that you're not on a diet and we don't want you to starve yourselves. EAT!

Strength: RDL

Conditioning:
"Annie" (compare to 7/17/12)
50-40-30-20-10
Double-Unders
Sit-Ups

Tuesday, February 5

2/5/2013

 
Picture
Don't forget! If you want fresh, yummy, pre-made Paleo meals delivered to you at the box next Monday, be sure to call Lisa at 615-390-4064 TODAY to get on the list. Click HERE for a peek at next week's menu.

Strength:
Hang Power Snatch

Conditioning:
4 Rounds (55/35#)
10 KB Swings
10 Goblet Squats
10 KB Push Press
10 KB SDHP

Wednesday, January 30

1/30/2013

 
Picture
Strength:
High Bar Back Squats

Conditioning:
4 Rounds
30 Double-Unders
10 Push Jerk (135/95#)
Rest :30
ME UB C2B Pull-Ups
Rest :60



You asked for it, you got it!  The 90-day Paleo Challenge starts this Monday. If you plan to accept this challenge, be sure to sign up on the whiteboard. For those of you ready to dismiss this as a weight-loss competition, please don’t.  The Paleo Challenge is not always about losing weight – it’s about getting out of your comfort zone, changing your habits for the better, and improving your performance.
Here's the skinny:
  • We will take "before" measurements, weight, body fat %, and photos (for our eyes only; these will not be posted anywhere) during the official "weigh-in" days.  You must sign-up on the whiteboard for a specific time to do this on Saturday, 2/2 or Monday, 2/4.
  • This 90-day Paleo Challenge will kick off Monday, February 4 and end Saturday, May 4.
  • The buy-in is $40/person.  Cash only - pay during your weigh-in.
  • During the 90-day challenge you are expected to eat 100% Paleo.  This means eating lean meats, fresh veggies, nuts and seeds, some fruit, little starch and NO SUGAR.  Avoid grains (including bread, pasta, noodles), beans (including string beans, kidney beans, lentils, peanuts, peas), potatoes, dairy products, alcohol, and of course SUGAR.
  • We will give you a printed food journal to use during your challenge; you are required to log every single thing you eat during the 90-day challenge.  We will spot check and ask you to share this information from time to time, so be prepared.
  • We will post recipe ideas and helpful hints along the way...and we're always here to answer questions and provide whatever support you need.
  • At the end of 90 days, the person with the most positive change in body composition (not specifically weight loss) will win the pot of money...so the more people who participate, the higher the cash prize at the end.
  • We will of course have separate male & female categories.
  • You must sign up before 7 p.m. this Friday to let us know you want to participate.
  • NO LATE ENTRIES will be accepted.
  • Motivated?  Ready to win big?  Clean out that pantry and hit the Farmer's market this weekend!


I encourage each of you to do this...not to lose weight; not to stress out about food; and not to compete with each other...but to become a better version of yourself.  YOU WILL IMPROVE if you accept this challenge!

Saturday, January 26

1/26/2013

 
Picture
Next Wednesday our very own Barbara Forbes will celebrate her birthday.  What better way to say HAPPY BIRTHDAY than to do the CrossFit benchmark workout, "Barbara" today. Here we go!

As a follow-up to yesterday's post, it looks like "My Paleo Works" offers three different ordering options: breakfast only for 3 days (around $20); lunch and dinner for 3 days (around $60); or breakfast, lunch, and dinner for 3 days (around $80). Their menu is posted HERE; you can make this decision week to week or get setup with recurring orders for a 5% discount. To place an order, contact Lisa Perry at 615-390-4064 before Tuesday night each week.  Your order will be delivered to CrossFit Hermitage that following Monday (i.e., call her before this Tuesday 1/29 and your food will be delivered to CFH on Monday, 2/4).

"Barbara"
5 Rounds (each round for time; 3:00 rest after each round)
20 Pull-Ups
30 Push-Ups
40 Sit-Ups
50 Squats

*Compare to 1-28-12 and/or 9-8-12

Friday, January 25

1/25/2013

 
Picture
Paleo, paleo, paleo...it's the name of the game if you want to see what your body is truly capable of.  We're not talking about losing 5 pounds here or gaining a little muscle there. We're talking about sleeping better, having more energy and clear thinking, performing better in the gym, building those muscles, dropping that body fat...and resetting what your 'normal' feels like ('cause that bloated all the time, super tired after lunch, groggy at night, maybe I want to work out/maybe I don't feeling ain't it)!

There's a great service in town named "My Paleo Works" that plans, portions, and delivers paleo meals (yes, delivers TO CROSSFIT HERMITAGE). If you're pressed for time, have trouble coming up with next week's meal plan, dread thinking of something new to try, or if you're planning to do the upcoming 90-day paleo challenge, this is absolutely a no-brainer. How great would it be to come in each week for your Monday workout and pick up a few days worth of yummy, healthy paleo meals when you leave?!? Note the picture above - it's pretty great! 

You can see this week and next week's menu HERE to get an idea of the food they serve. Let us know if this is something you're interested in; we'll work with the great people of "My Paleo Works" to get everything set up at the box next week so we can start accepting your deliveries as early as Monday, 2/4...hmmm...that's the start of our next 90-day paleo challenge. Coincidence? I think not.

Strength: Power Cleans

Conditioning:
3 Rounds
10 Box Jumps (24/20")
10 T2B
10 OH Lunges (45/25# plate)

Monday, January 7

1/7/2013

 
Picture
HAPPY BIRTHDAY to Homer Britton - instead of birthday cake, let's celebrate with healthy eating and hard work! Many of you are already living the Paleo lifestyle, but for those of you who question it...or even those who know it works but aren't sure why...here you go.  Take a peek at this really quick, super simple explanation of how your body processes what you put in it. Think about this any time you veer from "meat and vegetables, nuts and seeds, some fruit, very little starch, and no sugar." Your body will simply store it as fat instead of using it for energy.  Bottom line. 

Strength:
Press & Push Press

Conditioning:
12 min AMRAP
5 T2B
10 Squats
5 C2B Pull-Ups
10 Wall Ball (20/14#)

Monday, October 15

10/15/2012

 
Picture
NOTE for athletes competing in this weekend's Scary Strong Games: we can step aside and work on a few things during the 7 p.m. class (not the 6 p.m. class) tonight. Please plan accordingly.

CONGRATULATIONS to everyone who just completed the Paleo Challenge!  Each and every one of you lost pounds, inches, and body fat...and improved your times on the Met-Con.  More important though - you're now on your way to a much healthier lifestyle.  Because of you guys, our CFH community is now missing almost 50 pounds, more than 30 inches, and almost 6% body fat!  WE ARE PROUD OF ALL OF YOU!

The two athletes who experienced the biggest overall changes, and get the title of our Fall 2012 Paleo Challenge winners are Cathy Del Rio and TJ Cundiff!  Together, they lost more than 15 pounds, 12 inches, and almost 3% body fat...and they get more than $350 in prize money. WOW!

Now it's up to each of you to stay on track.  Set your own specific goals, and determine when you need to be strict and when you can have a planned cheat meal. Keep your food logs, compare your nutrition to your performance in the gym, and ask us when you have questions.  You can do this - just stay focused on your goals!

Strength:
Press Cluster [1 press + 1 push press + 1 push jerk]
(3-3-3+)

Conditioning:
4 Rounds (rest :60 between rounds)
3 min AMRAP
3 Power Cleans (95/65#)
6 Front Squats (95/65#)
9 Push-Ups

Tuesday, October 9

10/10/2012

 
Picture
Strength:
Hang Power Clean (5-5-5+)

Conditioning:
10 Rounds
Tire Jumps
Sprint 25 yards
*after you complete the Met-Con, spend some time working on a skill.

Lots of good things happening in October; mark your calendars and plan appropriately!
October 9-13: Paleo Challenge weigh-outs (see details below).
October 13: Team WOD (2 or 3 people - you choose).
October 15: Paleo Challenge winner will be announced!
October 20-21: Scary Strong Games.  If you're not competing, head out and cheer on your fellow CrossFit Hermitage athletes.
October 27: Barbells for Boobs fundraiser (more info coming tomorrow on this one).
October 31: Costume WOD. Be creative and dress it up...scary, silly, strange, spooky - we don't care.  Just be silly and have fun with it (but you should probably be able to move and breathe well to get through your workout)!

Congrats to our Paleo Challenge peeps who get to wrap up their 30-day challenge this week! The dates/times listed below are the only times we can conduct your weigh-out.  You MUST have at LEAST 30 full days of Paleo eating before you can weigh out.  Please bring your food log with you.
*Tonight or Thursday after the 7 p.m. class (not the 6 p.m. class)
*Wednesday or Friday after the 6 p.m. class
*Saturday after 9 a.m. class
All weigh-outs must be complete no later than Saturday. We will announce winners on Monday, October 15.

Friday, October 5

10/6/2012

 
Picture
Those of you on the Paleo Challenge are almost there! You've made it through the hard part, and you're feeling better and better each day.  Now you just have to stay strong through the weekend and get ready for your weigh-out with measurements, photos, etc:
*after the 7 p.m. class on 10/11 (if you weighed in on 9/10)
*after the 6 p.m. class on 10/12 (if you weighed in on 9/11)
*after the 9 a.m. class on 10/13 (if you just can't make it in on 10/11 or 10/12).


Strength:
Deadlift (5-5-5)

Conditioning:
OMEM for 15 minutes
3 Thrusters (95/65#...or heavier if you wish)
3 Tuck Jumps

Thursday, September 13

9/14/2012

 
If you've never tried spaghetti squash, be sure to add it to your grocery list.  It's a tasty, easy-to-make Paleo option that you can serve a number of different ways.  Simply slice the spaghetti squash in half, remove the seeds, and bake face down at 375 degrees for approximately 40 minutes.  Let it cool, then use a fork to 'rake' the insides into a dish.  Serve plain...or with a little salt & pepper...or add a nice Paleo sauce, etc.  Yummy!

Strength: Deadlift (5-5-5+)

Conditioning: 4 Rounds...Rest 1:00 between rounds
3 min AMRAP
3 Power Cleans (95/65#)
6 Push-Ups
9 Squats

Monday, September 10

9/10/2012

 
Picture
This is it! The official weigh-in window for our Paleo challenge participants starts tonight. You have three date/time options for your weigh in:
- tonight after the 6 p.m. class
- tonight after the 7 p.m. class
- tomorrow night after the 7 p.m. class (not after the 6 p.m. class)
Remember to bring your $40 cash buy-in and pick up your food log to use for the next 30 days.  Good luck to everyone!


Strength: Hang Clean (5-5-5+)

Conditioning:
3 Rounds for Time
7 Hang Squat Cleans (115/75#)
14 Burpees
21 Double-Unders

Friday, September 7

9/7/2012

 
Picture
Wow - we have a lot of September birthdays in the group.  Ready for another?  HAPPY BIRTHDAY to one of our newest CFH members, Mathew Haffner (and great job on last night's workout)!  Cheers to many, many healthy and happy years ahead.

Now, let's get to work... 



LIFT: Deadlift (5-5-5)

MetCon:
5 Rounds
20 Double-Unders
30 KB Swings (55/35#)

*compare to 6-7-12

Monday, July 2

7/3/2012

 
Picture
CONGRATULATIONS to everyone who just completed the Paleo Challenge!  Each and every one of you lost pounds, inches, and body fat...and you're now on your way to a much healthier lifestyle.  Because of you guys, our CFH community is now missing a grand total of 58.4 pounds, 38.5 inches, and 17.5% body fat!  WE ARE PROUD OF ALL OF YOU!

The two athletes who experienced the biggest body composition changes, and get the title of our first-ever Paleo Challenge winners are Cathy Del Rio and Jason Pepin!  Together, they lost more than 22 pounds, 12 inches, and almost 5% body fat. WOW!

Now that you've had your weekend celebrations it's time to get back on track.  Keep your food logs; compare your nutrition to your performance in the gym; ask us when you have questions; and shoot for another 30-day challenge of your own.  You can do this - just stay focused on your goals!

LIFT: OH Squat (5-3-1+)

MetCon:
OMEM for 15 min
1 PC @ 70%
10 Plate Burpees

Saturday, June 30

6/30/2012

 
Picture
Today is a PARTNER WOD so be sure to grab a buddy before heading to the box this morning!  (don't worry - if you don't have a partner, we can scale it so you can tackle this one on your own)

For those of you who WERE on the Paleo Challenge, this is it!  We'll weigh-out and take measurements, photos, etc after the workout.  Winners will be announced on Monday.




Partner WOD:
Run 650m
50 Wall Ball (20/14#)
60 Box Jumps (24/20")
50 Press or Push Press (95/65#)
60 Sit-Ups
50 Bar-Facing Burpees
Run 650m

Rules:
Both partners must complete the full run to start and end the WOD.
As a team, you must complete the number of required reps, but it does not matter which of you does more or less.
Each team member must complete at least one rep of each movement.
You may not start the next movement until all reps in the previous movement are complete.
The WOD is over when the last member of the team finishes the last run.

Wednesday, June 20

6/20/2012

 
Picture
Whether you're on the Paleo Challenge or not, each and every single one of you have lost body fat and changed your body composition since starting with us at CrossFit Hermitage.  We are SO PROUD of you all, and we hope you feel much better now that you're not carrying all that nasty fat around.  For those of you on the Paleo Challenge, KEEP UP THE GOOD WORK!  You're losing more and more of this yucky stuff every day...and we're in the home stretch.  Stick with it and get ready for the final weigh in coming soon.





LIFT: (Front Squat + Press + Thruster) 5-5-5 

MetCon:
21-15-9
Russian Sit-Ups (25/15#)
Back Extensions
Front Squat (135/95#)

Tuesday, June 5

6/5/2012

 
Picture
LIFT: Push Press (5-3-1+)

MetCon:
5 Rounds
100m Run
7 Push Press (115/75#)
7 Front Squat (115/75#)


KUDOS to everyone for a great job last night!  You guys showed tons of effort and we saw some of you break through a few mental barriers to keep going.....well done!

Here are a few resources for your Paleo Pleasure.  If you're on the Challenge, you must remember to AVOID SUGAR!  You may see/read something on these sites that is "Paleo-friendly" because it uses honey, which is completely natural...but it's still sugar and should be avoided while on the Challenge.   

Paleo Diet

Robb Wolf

Paleo Brands

Mark's Daily Apple

Everyday Paleo

Here's a great blog post that talks about the importance of NOT CHEATING at least for your first 30 days.  Take a peek and see if it resonates with you...

Friday, June 1

6/1/2012

 
Picture
Today is the day - it's time to lock it in and start your 30-day Paleo Challenge!  Be sure every meal consists of lean PROTEIN (chicken, turkey, fish, grass-fed beef, eggs, etc), CARBS (veggies or fruit only), and a 'sprinkle' of healthy FATS (olive oil, avocado, coconut oil, almonds, etc).  If you're eating Paleo with weight loss in mind, lay off the fruit until your body resets itself...shoot for just 1 piece a day, and keep it in the morning.  Remember to keep a journal of EVERYTHING you eat/drink.  We're going to ask to see it soon.
 
What else is special about this day?  IT'S BRANDON WILLIAMS' BIRTHDAY!  You know what that means...a super-fun Birthday WOD!

LIFT: Weighted Good Mornings (3-3-6)

MetCon:
10 minutes total
:60 on / :60 off
25 Heavy KB Swings

Thursday, May 31

5/31/2012

 
Picture
Tonight is the last night to weigh-in after class and commit to the 30-day Paleo Challenge. It starts with your first meal of the day tomorrow, June 1!

Take a peek at this great flow chart from PaleoHack.com; it's a light-hearted way to figure out if you're eating Paleo or not.  What's that you say?  You'd like to make it your phone's background image so it's always handy?  Yes, we think that's a great idea!

Good luck, everyone - more to come tomorrow.

LIFT: Press (3-3-3+)

MetCon:
3 Rounds
15 Squat Cleans (95/65#)
15 Pull-Ups
200m Run

Wednesday, May 30

5/30/2012

 
Picture
Ok, gang...the Paleo Challenge is almost here!  You need to begin your food log and plan on a 30-day STRICT window starting Friday, June 1...strict means strict - eat lean meats, fresh veggies, nuts and seeds, some fruit, little starch and NO SUGAR.  Avoid grains (including bread, pasta, noodles), beans (including string beans, kidney beans, lentils, peanuts, peas), potatoes, and dairy products.

Plan to stick around tonight or tomorrow night after class for your "before" measurements, weight, body fat %, and photos (for our eyes only; these will not be posted anywhere).  Remember, the buy-in is $20/person.  Cash only - pay during weigh in.

During the 30-day challenge you are expected to eat 100% Paleo...yes, you can go 30 days without a cheat meal.  You are expected to keep a food log of every single thing you eat during the 30-day challenge; we will ask you to post this information from time to time and you should be able to produce this food log upon request. At the end of 30 days, the person with the most positive change in body composition (this doesn't always mean just losing weight...you can focus on gaining muscle, too) will win the pot of money...so the more people who participate, the higher the cash prize at the end...hint, hint (separate male & female categories).

NO LATE ENTRIES will be accepted.

LIFT: Power Snatch (3-3-3+)

MetCon:
15-12-9
Hang Power Clean (135/95#)
T2B

Thursday, May 24

5/24/2012

 
Picture


LIFT: Power Clean (5-5-5+)

MetCon: Tabata Box Jumps & Tabata Push-Ups




You asked for it, you got it!  Our first-ever Paleo Challenge is coming soon.  Here's the skinny:
  • We will take "before" measurements, weight, body fat %, and photos (for our eyes only; these will not be posted anywhere) during the official "weigh-in" days.  You may choose to do this on May 29, 30, or 31.
  • This 30-day Paleo Challenge will kick off Friday, June 1.
  • The buy-in is $20/person.  Cash only - pay during weigh-in.
  • During the 30-day challenge you are expected to eat 100% Paleo...yes, you can go 30 days without a cheat meal.  This means eating lean meats, fresh veggies, nuts and seeds, some fruit, little starch and no sugar.  Avoid grains (including bread, pasta, noodles), beans (including string beans, kidney beans, lentils, peanuts, peas), potatoes, dairy products, and of course SUGAR.
  • You are expected to keep a food log of every single thing you eat during the 30-day challenge; we will ask you to post this information from time to time and you should be able to produce this food log upon request.
  • We will post recipe ideas and helpful hints along the way...and we're always here to answer questions and provide whatever support you need.
  • At the end of 30 days, the person with the most positive change in body composition will win the pot of money...so the more people who participate, the higher the cash prize at the end...hint, hint (separate male & female categories).
  • You must email us before 10 a.m. on Tuesday, May 29 to let us know you want to particpate.
  • NO LATE ENTRIES will be accepted.
  • Motivated?  Ready to win big?  Clean out that pantry - it's only about a week away!

    The needs of Olympic athletes and our grandparents differ by degree, not kind.  We scale each day's workout to meet your needs.  Check out this video to see an example of scaling.

    Archives

    January 2018
    December 2017
    November 2017
    October 2017
    September 2017
    August 2017
    July 2017
    June 2017
    May 2017
    April 2017
    March 2017
    February 2017
    January 2017
    December 2016
    November 2016
    October 2016
    September 2016
    August 2016
    July 2016
    June 2016
    May 2016
    April 2016
    March 2016
    February 2016
    January 2016
    December 2015
    November 2015
    October 2015
    September 2015
    August 2015
    July 2015
    June 2015
    May 2015
    April 2015
    March 2015
    February 2015
    January 2015
    December 2014
    November 2014
    October 2014
    September 2014
    August 2014
    July 2014
    June 2014
    May 2014
    April 2014
    March 2014
    February 2014
    January 2014
    December 2013
    November 2013
    October 2013
    September 2013
    August 2013
    July 2013
    June 2013
    May 2013
    April 2013
    March 2013
    February 2013
    January 2013
    December 2012
    November 2012
    October 2012
    September 2012
    August 2012
    July 2012
    June 2012
    May 2012
    April 2012
    March 2012
    February 2012
    January 2012
    December 2011
    November 2011

    Categories

    All
    12 Days Of Christmas
    1RM
    20 Rep Back Squat
    20rep Back Squat006747d1ac
    3 Amigos
    3RM
    "Annie"
    Ascending Ladder
    Back Extensions
    Back Extensions
    Back Squats.
    Back Squats.
    Ball Slams
    Barbaraa6e9256c04
    Barbell Lunges
    Barbell Roll Outs
    Barbell Roll-Outs
    Barbell Rollouts24cdf8dd1f
    Barbell Roll Outs5b2f4a0a96
    Barbells For Boobs
    Barbell Step Ups
    Barbell Step-Ups
    Bar Facing Burpees
    Bar-Facing Burpees
    Bar Hold
    Bear Complex
    Bear Complex
    Beep Test
    Benchmark
    Benchmark Wod
    Birthday Wods
    Black Friday
    Box Jumps
    Box Jumps
    Box Step Ups
    Box Step-Ups
    Bridge Up
    Broad Jumps
    Bulgarian Split Squat
    Bulgarian Split Squats
    Burgener Total
    Burpee Box Jumps
    Burpees
    Burpee Wall Ball
    C2B Pull Ups
    C2B Pull-Ups
    Candlestick
    Cf Games Wod
    Cf Open
    "Chelsea"
    Chest To Bar Pull Ups
    Chest-to-Bar Pull Ups
    Chest-to-Bar Pull-ups
    Chinese Plank
    Chin-Over-Bar Hold
    Chin Ups
    Chin-Ups
    "Cindy"
    Clean
    Clean & Jerk
    Clean & Jerk
    Cleans
    Coconut Oil
    Db Cleans
    Db High Pulls
    Db Press
    Db Snatch
    Db Snatch
    Db Thrusters
    Db Thrusters
    Deadlift
    Dips
    Dip Squat
    "Dirty 30"
    Double Unders
    Double-Unders
    Emom
    Fat Loss 101
    Fight Gone Bad
    Floor Press
    Floor Press
    Flutter Kicks
    "Fran"
    Front Rack Lunges
    Front Squat
    Front Squats
    Fundraiser
    Ghd
    Gladiators
    Goblet Squats
    Good Mornings
    Grasshoppers
    Ground To OH
    Ground To OH
    Ground To Overhead
    Ground-to-Overhead
    Haka
    Hand Stand
    Handstand
    Handstand Hold
    Handstand Push Ups
    Handstand Push-Ups
    Handstand Push-ups
    Hang Power Cleans
    Hang Power Snatch
    Hang Squat Clean
    Hang Squat Snatch
    "Helen"
    Hero Wods
    Hollow Body
    HSPU
    Inclement Weather
    Jerk
    Joe
    Jumping Jacks
    Jumping Lunges
    Jumping Lunges
    Jumping Squats
    Jump Lunges
    Jump Rope
    "Katrina"
    KB
    Kb Press
    Kb Sdhp
    Kb Snatch
    KB Swings
    KB Swings
    Kb Weighted Lunges
    Kb Windmill
    Kb Windmills
    Kettlebell
    Knees To Chest
    Knees To Elbows
    Lateral Burpees
    Lateral Hops
    L Sit
    L-sit
    L Sits
    L-sits
    Lucky Number 7
    Lunges
    Man Makers
    Mb Cleans
    Mb Push Ups
    MB Push-Ups
    Mobility
    Monkey Bars
    Mountain Climbers
    Muscle Ups
    Oh Lunges
    Oh Lunges
    Oh Run
    OH Squats
    Oh-squats
    Over Bar Burpees
    Overbar Burpees5cd38e37b3
    Overhead Squat
    Paleo Challenge
    Parallette Pass Throughs
    Parallette Passthroughs11eba561d7
    Parallette Passthroughs23a08bde34
    Parallette Passthroughsb4a1932e0b
    Parallette Push Ups
    Partner Wod
    Pause Back Squats
    Pause Front Squats
    Pistols
    Plank
    Plyo Push Ups
    Plyo Pushups0bc28ab579
    Power Clean
    Power Cleans
    Power-cleans
    Power-cleans
    Power Snatch
    Press
    Press Cluster
    Prisoner Squats
    Progenex
    Pull Ups
    Pull-ups
    Pullups0b8dcc7230
    Pullupsb2ab71d366
    Push Jerk
    Push Press
    Push Ups
    Push-ups
    Push-ups1fa698d4a2
    Pushupsbccf90ff47
    Pushupsc051065ac7
    RDL
    Recipes
    Renegade Row
    Renegade Rows
    Ring Dips
    Ring Push Ups
    Ring Pushupsa724dea93a
    Ring Rows
    Rings
    Row
    Run
    Running Clock
    Russian Sit Ups
    Russian Situps69ab4ab6ea
    Russian Twists
    Sally
    Sandbag
    Scaling
    Sdhp
    Shoulder Press
    Shoulder To Overhead
    Shuttle Runs
    Sit Ups
    Situps2e7ad91242
    Situps4d133c93cd
    Situpse5ad0a4840
    Snatch
    Snatchgrip Deadliftb5d121f101
    Snatch Grip Push Press
    Snatchgrip Push Press76ffbae8f4
    Sots Press
    Special Wod
    Split Jerk
    Sprint
    Sprints
    Squat
    Squat Bar Hops
    Squat Cleans
    Squat Hold
    Squat Jumps
    Squats
    Squat Snatch Press
    Sumo Deadlift
    Sumo Deadlift High Pull
    Superman
    T2B
    Tabata
    Thruster
    Thrusters
    Tire Work
    Toes To Bar
    Travel Wods
    T Shirts
    Tshirtsa4dc03d023
    Tuck Jumps
    Tuck-jumps
    Turkish Get Up
    Turkish Getup31479ea4d3
    Turkish Get Ups
    Turkish Getupsd1dae8e664
    Updowns2f62254872
    Up The Ladder
    Video
    V Ups
    Vupsa90a9cc3e9
    Vupscddef2b855
    Waiter Walks
    Walking Lunges
    Wall Ball
    Wall-ball
    Wall Ball Sit Ups
    Wall Ball Situps256576e63e
    Wall Climbs
    Weighted Lunges
    Weighted Overhead Lunges
    Weighted Pullupsedffda19a6
    Weighted Pullupsf46fbcf00a
    Weighted Pushupsaf97ba56be
    Weighted Run

    RSS Feed