Shoulders stay forward of the barbell until the bar reaches mid-thigh!

IN-GYM WORKOUT for Wednesday 4/14/2021


Row 1:00 at each of the following stroke rates (for a total of 4 minutes): 18, 24, 30, 36

then Junk Yard Dog warmup followed by 50 slam ball or pullups or hang clean with medicine ball


AMRAP in 10:00
10 pullups
20 pushups
30 slam ball

rest then

AMRAP in 10:00
10 snatch, 15/24/35kg
20 pogo burpees

Post both scores (total reps) to whiteboard.

READ: An Aging Face and Why It Doesn’t Matter – TIME


What do you usually ALWAYS have in your fridge?

What’s on your usual grocery list?

CrossFit WOD for Tuesday 2/18/2020

AMRAP in 10:00
20/15 calories
30 single leg squats

Share score to whiteboard. Post-workout is SLIPS!

READ: Strength Training is Vital in Avoiding Injury and Staying Independent As You Age – Washington Post

Mrs. OKAY BRO at the last In-House Foundation Barbell Weightlifting Meet

Sign up for the next Olympic Weightlifting or Powerlifting program here!


+ Older, Fitter: Lowering Stress and Managing the Stuff Within Your Control – Beyond the Whiteboard

CrossFit WOD for Wednesday 5/2


Perform 10 rounds of the following complex for max load:
– power clean
– jerk dip squat
– jerk
– back squat
– BtN jerk

Post heaviest load to whiteboard!

Olympic Weightlifting WOD – Buffer Week, Day 2/3

hang clean triples, deadlift max

Kettlebell WOD

odd object Turkish Get Ups, then

Simple & Sinister, then

1000m row before max unbroken kettlebell swings