Teaching kids when they’re still young is the best way to shape their minds.  What does this shirt say?  It’s OKAY to lift weird heavy stuff over your head!

4 rounds of:

15 pullups

8 HEAVY Jerks

By heavy, we mean HEAVY!!! No going unbroken for all 8 reps every time.  Take what you think you want to do, and add another 10-20#’s.  Get some!

Post your jerk weight and time to The Hybrid Scoreboard

Last week we asked everyone to clean up their weights, etc. after they were done with their WOD.  We wanted to prove that we are doing our part as well, to help keep the gym clean.  After a lot of people did a lot of situps this morning, we broke out some heavy duty disinfectant and a sponge mop and wiped those things down good! No germs exist on those mats anymore.

Teams of 3, stadium style:

400m run

20 calorie row x 3

20 KB swings x 4

20 Situps x 5

400m run

The team runs the first 400m together.  Then the teams move through each movement one at a time.  One person works while the others rest.  Every team member has to complete the required # of reps and rounds at each movement before moving on. (IE: each member rows 20 cals 3 times).  The final run is done as a team, and the time ends when the last member crosses through the finish line.

Post your time and teammates names to The Hybrid Scoreboard

Check out Mama Burke Flipping the 300# tire!  Not bad for a stormy Sunday morning.  Come on in to Hybrid and give tire flipping a try!

Stations:

Power Snatch

Sledge Swings

Keg/Sandbag Carry

90 seconds of work, 30 seconds rest at each station for 2 rounds at that station.  Then move on to the next station and repeat.  Go through all stations.  Once you’ve completed 2 rounds at each station, move through one more time spending only 60 seconds at each station for 1 round each.

Post your total reps to The Hybrid Scoreboard

Check out the new Hybrid Athletics Shorts!  We are taking pre-orders now.  Shorts are made by Jaco and of the best quality and fit, perfect for any type of WOD.  We’ll be selling them for $50 (plus $5 in shipping)/pair.  If you’d like to order some for yourself, we will be taking pre-orders starting starting today.They are ready to order in the store : http://hybrid-athletics.myshopify.com/products/hybrid-athletics-shorts

1000m row

800m run

60 Sumo deadlift high pulls

Post your SDHP weight and time to The Hybrid Scoreboard

Jack H Field Goal!

Check out little Jack, the 2121 Crossfit Games Champion, practicing his field goal kick.  He’s preparing in case they decide to throw it into the games like this years softball throw.

Today Fox came by the gym to record a little video for a segment on their station.  We will get you details on when it will air as soon as we know them, but we put together a fun little WOD that’s just made for TV! 15 minutes of fame anyone?

21-15-9 of:

Clean and Jerk

Box Jumps

Complete a 200m run after each movement (IE: 21 clean & jerks, 200m run, 21 box jumps, 200m run, 15 clean & jerks, 200m run….finishing with a 200m run)

Post your clean & jerk weight and time to The Hybrid Scoreboard

Dear Hybrid Members,

We strive to keep our gym clean and tidy for you guys, mopping at least half of the gym every day, keeping bathrooms stocked, blowing dirt out of the gym on a constant basis.  We ask that you PLEASE clean up the equipment you use after you are done with it.  The above setup was left out last night.  Rowers strewn about, weights still on the bar, even a warmup PVC Pipe left out.  Put weights back in the right stacks, put barbells in the corner, rowers stand up by the poles.  You know where you got the stuff from, it should be back there when you leave.  We understand that you’re usually tired right after the WOD, but after you’ve cooled down a little, please clean up after yourself.  It seems to be a growing concern of the training staff that some people see us as maids that will clean up your stuff when you’re done.  We’re not.  We have much better things to do after a class is complete.  So PLEASE, PLEASE, PLEASE take a few minutes and clean up your stuff when you’re done.  Thanks!

1 minute of Double Unders

1 minute of KB Swings

1 minute of Situps

1 minute of T-Drill Pushups

Rest 2 minutes, Repeat for 3 total rounds

Post your total reps to The Hybrid Scoreboard

After being put through the gauntlet of this past Saturday, some visitors from CA and France talk with Tim about the gym and other facts of the Crossfit Lifestyle.  They should have been joining in on the mini football game going on in the background!!!

Don’t forget that tonight, at 6pm, we’re having a company come in that provides paleo cuisines at great prices.  They will be bringing meals for people to try.  Stop in and check them out.

This Wednesday, Hybrid is making the big-time! Fox is coming in to do a segment on the gym.  They will be in for the 9:15 and 10am classes, so if you can make it in, do so! We want to have a great representation of all the people that come into the gym.

10-1 Pullups

10-1 Weighted Standups

Complete your pullups, then walk of shame 50 ft to complete the standups.  Walk of shame back to the pullup bar to start the next round.

Post your standup weight and time to The Hybrid Scoreboard

“Large Loads, Long Distance, Quickly.”  That remark is drilled into the mind of anyone who’s ever attended a Level 1 certification.  There is no better expression of that than moving a yoke that is 3x BWT across a football field in 30 seconds or carrying 1.25x BWT in EACH HAND the same distance in less than 30 seconds or flipping a 700 pound tire for max reps in 60 seconds.  They all equate “Large Loads, Long Distance, Quickly”.  This is the main premise behind why we do CrossFit Strongman. 

http://www.regonline.com/register/checkin.aspx?eventid=995895

Tires make excelent boxes for box jumps, and they’re free!  And when you’re done jumping on them, hit them with a sledge hammer, or flip them!  Very versatile tools for your gym.  Call us up and we can help you find out where to get them.

20 Box Jumps

12 Deadlifts

20 Air Squats

5 Rounds

Post your deadlift weight and time to The Hybrid Scoreboard

She does a lot more today! It’s always good to see how people progress in their fitness by just doing functional movements at high intensity.  Everyone starts somewhere different, but we all have the same goals.

1 rep max jerk (any kind)

Then:

8 Minute AMRAP

5 push jerks

10 rollouts

Post your Max Jerk HERE and your AMRAP time to The Hybrid Scoreboard