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Invictus WoD

November 26, 2014 – Competition

Workout of the Day
A. New PR!  162.5kg
Every 2 minutes, for 16 minutes (8 sets) of:
*Set 1 – 8 reps @ 55% 166 more words


Thursday 27th November


12 min Alternating OTM

A1) Deadlift x 6-8 reps

A2) Bar Dip x one set @ 30×1.

A3) Shuttle Run 20m x 30 seconds @ moderate speed. 79 more words



So, I’m not real sure why I am doing this and I have no intention of posting a link to this site for at least ninety days.  389 more words


November 26th WOD

100 Burpee’s for time.

Record your time because this workout will show up again in a month or so.


Yeah!!! Hurts so Good!

A new PR every week. Faster, stronger, leaner, more endurance, and just feeling better all the time. In a world that glorifies alcohol, drug use, and other things that destroy your body as a means of escape, choosing health is not the popular choice by far. 203 more words



Coach Nick Quintela in the “Welcome to Gym Jones” video. Coaches need coaches too and this guy has been mine for the past year.

Nick has me working on things that I know I need to get better at. 208 more words

Prep for Deadlift December

I coached the 6 am class at CrossFitGordon today and it was great! 6 amer’s are an older crowd (and I’m the oldest of the crew!) and we focus more on mobility than some other classes, especially hips and hamstrings. 509 more words

#CrossFit #Fitfam #CrossFitGordon