20 front rack KB lunges 53/35
10 renegade rows 35/20
Rest 2 min
X4
+
7 min AMRAP
7 power snatches 95/65
7 T2B
14 DU
Jodi gets a Clean and Jerk PR with 135#!
Wednesday Workout of the Day
April 2, 2014 by
Wednesday Workout of the Day
October 29, 2013 by
Every 4 min for 4 rounds:
A1. DB OH walking lunge alt’ing arms per set; 10 steps
A2. amrap kipping chin ups
+
5 rounds for time:
15 wall balls 20#/14#
5 hang power snatch 115#/85# 95/65 45/35 pvc/pvc
Post time to comments.
Kellan got his muscle up!
Monday Workout of the Day
October 28, 2013 by
Doug meets Isabel.
Every 4 min for 4 rounds:
A1. Back squat @30X1 4-5 reps
A2. DB external rotation @3010 6-8 reps
+
10 min @90% effort:
400m run
20 toes to bar
25 air squats
+
p1-p5
p1 – AD sprint/sled drag 20 sec max effort
p2-p5 – rests
rotate thru 4 times
Friday Workout of the Day
October 19, 2012 by
MAP Friday!
6 Min on 3 Min off X 4 Rounds
1 Min Double Unders (single ok)
1 Min Box Jumps (step down 20in)
1 Min KBS 53/35
1 Min Row
1 Min AD
1 Min Lunges
You may go in any order. Move at a pace you can maintain.
Christy aka Pebbles
September 21, 2008 by
Christy Butch aka Pebbles is a Level 1 CrossFit Certified Trainer, CrossFit Olympic Certified Trainer, CrossFit Nutrition Certified, and a certified Mark Rippetoe Strength Coach. Christy has worked with Coach Mike Burgener from Mike’s Gym located in CA assisting him at his Certification seminars in the US. She has a history in bodybuilding including the title of 1st place in the Ms. South Carolina Bodybuilding Championship in her weight class and 3rd place in the Eastern Seaboard Classic here in Atlanta and was awarded the title of best poser of the Seaboard Classic. Christy trained people at a sports gym in college and taught group instruction for many years. Christy was introduced to CrossFit by Brad and Kim Trego after being out of the fitness industry for quite a while. “CrossFit was what brought me back to the addiction of fitness.” Christy’s motto is “Be strong. Live Long” Christy’s clients see fast results and enjoy how different and intense the daily work outs are.
Christy Butch is the mother of two boys and she and her husband are the Co-Founders of Maximum Potential Kids, an organization that teaches people how to work with children with autism.www.maximumpotentialkids.com
Email me at christybutch1@me.com
