Here’s a mock up of The Cody shirt for the Central Regionals.  The Ohio logo will be on the sleeve.  There will probably be a small sponsor logo on the front (Steve’s Paleo/Steve’s Club).  If you are interested please let Cody or Doug know.

Filthy 50

50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 Walking Lunges
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball 
50 Burpees
50 Double unders
for time

WOD #1 at a walk pace
3 deadlifts
7 strict presses
5 rounds
change weight as needed

WOD #2
3 power cleans 185/115
7 push presses 115/75
AMRAP 8 minutes

Mobility: couch stretch

Lift: GHD hip extension 3 X 15
GHD sit-ups 3 X 15

WOD: Helen
run 400m
21 KBS 55/35
12 pull-ups
3 rounds

Mobility: spend 10 minutes on weakness, squat, OH, etc.

Old … what’s that? It’s a number, it’s a concept, it doesn’t matter? I would say yep, yep, yep. There are a lot of pearls dropped in this video, one of them by our own Cliff Musgrave. These folks have been there and done that when it comes to fitness.

Next time someone says, “CrossFit…I’m too old for that”, I’m whipping out this video.

Lift: front squat 3-3-2-2-1

30 seconds of box jumps
30 seconds of rest
30 seconds of burpees
30 seconds of rest
10 rounds

Mobility: smash calves and quads with barbell

Skill: hand walking practice 10 min

row 1000m
run 1000m
for time

Mobility: overhead band distraction

Lift: 2 clean & jerks EMOM for 7 minutes @ 80%+

5 clean & jerk 135/95
10 pull-ups
15 wall ball
*5 rounds*

Mobility: traditional quad and hamstring stretch


Partner Workout
6 tire flips
4 sled drags/prowler/hose pulls
2  DB farmers carry
AMRAP 5 min.
rest 5 min.
*3-4 rounds*

Mobility: foam/PVC roll posterior chain