Sons of Thunder CrossFit

Warm up:10 min AMRAP
-30s Cal row
-30s kb swing

Skill: 12 min to Work up to a max weight
-1 sn**ch balance
-2 Overhead Squat

Strength:7 rounds of
-2/2 front rack lunges
-4 toe to bar

Steph joined an in house competition at Crossfit NoAla over the next 5 weeks. The first workout was a 10 min AMRAP.
She scored 8 rounds of the "Norton Complex"

1st Home gym workout!
Warm up: 5 rounds of
-20 double unders
-10 heavy kb swings

Strength: Deadlifts
-1-2×20
-1-2×10
-6×3
Then
-Work up to a 3rm power clean

Accessory work 5x8 of
-DB row
-Hammer curls
-inclined curls
-concentration curls

Mobility:15 min on chest and shoulders

Ok...first real crossfit workout...lung burner
FOR TIME:5 Rounds of
-25 cal row
-25 hr pushups

My time 13:48
Stephanie 16:12

Strength:5 sets of
-3 weighted pullups
-5 db bench press

Have fun!

56°.....almost jumped in after work out. ...

1st workout in over a week

Warm up: 10 rounds of
-10 cal on 10 cal off air Dyne bike or row

Then 7 rounds on the 2 min
-5 front squat
-200m sprint

Then 5 rounds for time
-10 toe 2bar
-8/8 back bar lunges

In gym 3 sets 5x8
-leg curl
-leg extension

Hope everyone is doing well!
Roscoe enjoying his new bed :)

1st day of not owning a gym. Don't miss the gym just the people.

Christmas Eve! Last chance workout!!!

11 am workout
Pizza afterwards at the gym
3:30pm Star Wars in the IMAX theater, guzzo cimema des sources.

Everyone is welcome at 1 or all of the activities. Hope to see you all at some point during the day :)

A HUGE THANKS!
Just wanted to say thanks to everyone that came out Friday night. I can only imagine the amount of work and sacrifice of time that everyone put in to make it happen.
Stephanie & I were totally surprised and had no idea what was going on so real gj ;)
We both have been so blessed by all of you over the last 14 years that leaving was a Very hard decision to make. .but it was time.
We hope and pray for the best for you all. And if it God's will we will be back in the spring to start something new and 100 times better :)
Untill then we still have a couple workouts left ..... a pizza party. ....and hopefully a date with the Jedis!
Everyone had better show up for at least 1/3 of the events....I know you might not want to workout or see a bunch of people running around with light sabers BUT everyone loves pizza!!
*o yah a BIG thanks to Steph who organized it all ;) and Martin who hosted*
We love you all :)

1230 friday class as usual. ..but if anyone wants to come in a bit early and help move a couple of machines it would be greatly appreciated.

Monday
Warmup: 4 rounds
1 minute handstand -wide
10 lunges with torso twist
10 ring row - 4 hand positions
10 air squat - plate behind head

WOD: 20× 1 minute on/off
3 muscle up or c2b pull up
Max step up, bar overhead if possible

Skill:
Sn**ch balance

Buyout: 6×7
Wide shoulder press front and back

(And if you're still not finished) Bonus 100 hip taps :P

Thursday - Happy American Thanksgiving!

Warmup: 4 rounds
5 walkout
10 box jump
15 cleans (45 #)

WOD: 5 rounds
5 hang cleans
5 wall walks with pushup

SWOD: 5×5 of each
Decline bench
Flat bench
Incline bench
Then 5x8
Cable fly or peckdeck or db fly

Tuesday

Warmup
1minute stations
Duckwalk
Crabwalk
Air squat

WOD
10x10
Wallball or thruster
Toe 2 bar or ab wheel

10 minutes mobility

SWOD
8X3
front or overhead squat

Friday

W/U: 4 rounds 45s on 15s off
Wall run
Air squat
Pvc rotators
Hammy bar smash

SWOD: 7 rounds
1 clean 5 front squat, fast
1 sled push, slow

Conditioning: team 12 min AMRAP
box step
Box jumps