WOD Row 1000m 75 wall ball 10/20 Row 500m 25 pull up Deadlift 5-5-5

10-9-8…-1 Burpee Pull up Kb swing 55/70

2 birthday WODs so far this week and people are definitely feeling it. We’ll take it easy today with a little “ab-sculpting.”   WOD   30-20-10 T2B Push Up Squat

Two Mikes in one week. Today we get to celebrate Mike McCort’s birthday. Mike came to Conviction CrossFit shortly after a knee surgery. Barely able to do something that kind of resembled a partial squat, he showed up regularly and put in quality time. He used to joke about one day doing a WOD as Rx’d and recently has been knocking them [...]

4 RFT 9 Deadlift (bodyweight) Run 320m (1 lap)

Happy Birthday to Michael Immell. I think we used up all of our good material about you  on the post about the Master’s Competition, but to reiterate: thank you for all you do to help out. You’ve always got great input and valuable coaching tips to pass around. You also put together one killer of a workout. Scaling is highly [...]

This workout is in honor of Derek Harner who endured nine months of loud music, crashing weights, bouncing up and down, coaches yelling, all before being born. Derck’s Mom Mara showed up and never quit all throughout her pregnancy. She never once wanted to scale anything especially during the CrossFit Games Open workouts where she performed all of the workouts [...]

WOD Row 500m 4 rounds: 9 Push ups 9 Box Jumps 20/24 Row 300m 3 Rounds: 6 Push ups 6 Box Jumps 20/24 Row 100m    

WOD   5 RFT 10 Kb Thruster 35/55 50 Double Under

WOD   3 Rounds of:   AMRAP 4 min 8 Tire Over Bar 8 Burpee 8 Push Press 65/95