• Betsy

Wednesday 8-19-15

So who is prepping their meals?!  Anyone need any help or guidance?  Just ask us and we’d love to help you along in this nutrition challenge.

Remember this Saturday is going to help you along as well, some guidance going into the 2nd Nutrition Challenge.  If you’re free, please come on in at noon so we can start with some great info and motivation.

Lastly, CrossFit does the Open once a year, which leads to Regionals which then leads to the Games. Well, to break that year up, they started the Team Series last year and it was a hit. This year it’s back. The only thing is you need 2 guys and 2 girls to compete. We got plenty of those. Want a team?  We’ll make a sign up on the board if anyone is wanting to do it. We are going to put together at least one team. Go to to read more.

Swink Sweat Skill: -Ring Rows

14:00 EMOTM Odd Rounds: -5-8 Burpees (start high, only reduce the amount if you’re getting zero rest) Even Rounds: -20 Jump Ropes (Singles or Doubles) -3-5 Ring Rows, tough

Swink Fundamentals -Hip Mobility -Glute Strength

Strength: -3×3 Back Squats, same as Monday or as heavy as possible

Skill: -Ring Lockout Hold

12:00 AMRAP -Accumulate :30 sec of a Ring Lockout Hold -2 Burpee Box Jumps* *increase each round by 2 reps

Core: -3×20/side Russian Twist, weighted

Swink Performance -Hip Mobility -Glute Strength

Strength: -3×3 Back Squats, same as Monday or AHAP

-3×5 Ring Dips, weighted if possible

2 Rounds of Tabata 1st: -Handstand Pushups

2nd: -WallBalls

Core: -3×20/side Russian Twist, weighted


Another meal sent in by Eric Roman!

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