14 min AMRAP:
5 burpee box jumps
10 hand release pushups
15 ring dips
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Strength: Power Cleans
1-1-1-1-1-1
*Working towards finding our 1 rep max.
Picture below is the group who competed @ The CrossFit Challenge held in April.
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Morgan Lewis Testimony.
After my daughter Olivia was diagnosed with a fatal illness, I found myself overweight, out of shape and depressed over how far I had let myself go. Daily activities with her were a challenge for me. My daughter, at 80 lbs, was really putting a strain on my whole body. I was sick and disappointed in myself for ever letting my weight get the best of me. So at that point I decided I had to do something about it and I wanted to do it right!
That’s when a friend of mine told me about Crossfit. She said at first it was very intimidating, but it didn’t take her long at all to feel at home. So I did some research and started looking for the nearest Crossfit. That’s when I found Crossfit Denham Springs. I contacted Brad at CFDS and he was the kindest person. He told me all about it and said to come in for an Intro workout.
The Intro was near the death of me, but I kept coming back for more. He started me out at 3 days a week. I was so impressed with Brad and the entire Crossfit family. They didn’t judge me on how out of shape I was or how overweight I had become. They made me feel comfortable and always offered advice anytime I asked. They even remembered my name!!! How many gyms have you been to where they remember you?
After my first month of Crossfit I had already lost 20 lbs! I could tell my body was drastically changing. Soon I found myself going 5 days a week and an occasional Saturday. I loved it and missed it when I couldn’t make a class. I found myself getting a lot stronger and able to conquer daily activities with Olivia without feeling tired. That was my main goal, to get stronger and healthier for myself and my little girl. And I accomplished that!!
Now almost 4 months later I am down 50 lbs and in the best shape of my life. I may not be able to run a 5K yet or do unassisted pullups or double unders, but those are on my list of future goals! Every bit of sweat, tears, exertion and bloodshed (gotta love those ripped hands) has been worth it in the long run. Crossfit has truly changed my life- inside and out. I recommend Crossfit to people of all levels of fitness and guarantee that they will see changes in their lives!
Before and After photos below.
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3 Rds for time:
50 KB Swings (55/35#)
30 Toes 2 bar
15 HSPU
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Strength: Front Squat
12 minutes to find your 1 Rep max
*Big props to all the guys hitting over 300# and those girls hitting 150# +!!!
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7 Rds for time:
10 Lunges (45/25#)
10 Push Press (45/25#)
*Do 7 burpees after every Rd
*Do 7 burpees everytime you drop the weight besides.
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"Pick your Poison Pt 2"
20 Min AMRAP:
Choice 1 - Run 800m or Row 1000m
Choice 2 - 30 HSPU or 75 squats
Choice 3 - 60 Pushups or 30 Pullups
Choice 4 - 50 Jump squats or 25 Burpees
Choice 5 - 8 Rope Climbs or 100 Double unders/300 singles
You must chose the opposite movements that you did last week when doing this WOD!!
HALLOW ROCKS..... ROCK!
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Strength WOD.
1-1-1-1-1-1
Split Jerk
WOD.
4 Rds of:
7 Split Jerks
25 GHD Situps
250m
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"Get yo MIND right TABATA"
8 Rds of :20 seconds working, :10 seconds rest
*Double Unders/Singles
*Squats
*Pushups
*Abmats
*Row Calories
*Score will lowest reps from each movement added together.
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For time:
21 Hand Squat Cleans (135/95#)
10 Muscle Ups/30 pullups and 30 ring dips
Run 400m
18 Hang Squat Cleans
8 Muscle Ups/24 pullups and 24 dips
Run 400M
15 Hang Squat Cleans
6 Muscle Ups/18 pullups and 18 dips
Run 400m
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