Newsletter Day

2
Jul

Newsletter Day

Check out Brian Breau in July’s newsletter!

Every July, we participate in many of the CrossFit.com’s named workouts. These workouts are rough and tough. Doing any of these as “Rx’d” is a goal for many. Extra rest days may be needed. Never underestimate a WOD. And above all, have fun!

To celebrate ladies month, we’re going to be ordering some women’s tanks with an excellent message! Click the link to order yours before July 9th. Cost is $30. 

http://www.customink.com/signup/8m5797k8

Back Squat x6
75-75-75-75%

“Annie”

50-40-30-20-10 reps of:
Double Unders
Situps

Compare to March 26/14

That's a big stack of plates

That’s a big stack of plates

45 Responses

  1. Back Squat x6
    135#-135#-135#-135#

    “Annie”
    Rx with abmat

    time = 9:01

    yay girls month! I have never done Annie, it’s not a coincidence pretty sure I’ve been avoiding it. I struggle with DUs but if I want to get better got to attack the weaknesses. Great job 6am!

  2. Ginette

    Back squat ×6 #65
    WOD: Annie scaled to singles
    Time: 12:13
    Really struggled with the skipping this morning!
    Great work 6amers!!!

  3. Hannah

    M+WU+150 single skips

    Group WU

    Strength: back squats
    4 sets x 6 reps @ 75% (75%)

    WOD: Annie (15 min cap)
    50-40-30-20-10
    Double unders (did singles:150-120-90-60-30)
    Situps

    Time: 11:25

    Cashout: calf drop (2 per leg for 30secs each)

    400m run

  4. Gillyon

    Warmup
    Back squat @ 125lbs. Felt terrible. Hip tight and was causing some back squat knees. Great sharing the bar with you, Amber. Your squats were SOLID!

    WOD rx’d
    6:33
    No PR…off by 45 seconds. Oops. Perhaps my little mini vacation was a bit too good?

    50 no-show burpees

    Great class, Mario! Thanks for the tips and patience. 🙂

  5. M+WU+150 single skips

    Group WU

    Strength: back squats
    4 sets x 6 reps @ 75% (45#)

    WOD: Annie (15 min cap)
    50-40-30-20-10
    Double unders (singles:150-120-90-60-30)
    Situps

    Time: 14:45 – that was a close one!

    Cashout: calf drop

  6. Gabriel

    Back Squat x 6
    200-200-200-200

    “Annie” Rx’d
    Time: 10:49

    Last few times I did this with single unders.

    Great job 6:00 am’ers!

    Excellent newsletter and way to go Brian!

  7. CAM

    Back Squat X 6 @235

    Annie Rx’d
    Time:7:58 Pr’d by over a min with a minor skipping rope malfunction 😀 Last time I did this I was in Belize. Funny; it may have been hotter here today.

    Love the heel kissing tip we got today for DU. They helped a lot, barely felt shin splits at the end of the WOD.

    Thanks Kevin for lending me your rope and for fixing mine!! 🙂
    Fun sweaty class!

  8. Trent

    Group WU

    Strength: back squats
    4 sets x 6 reps @ 75% (175#)

    WOD: Annie (15 min cap)
    50-40-30-20-10
    Double unders Mod to tuck jumps
    Situps

    Time: 8:38

  9. Rachel

    Mobility
    Wu × 1 + 150 skips + 200m run practice running technique

    group wu

    strength – Back Squat
    4×6reps @ 65#

    WOD : Annie (15 min cap)
    50-40-30-20-10
    – Scaled to single skips
    – situps

    Time- 10:38
    Cash out – calf drop

    Thanks for sharing the bar Jackie and Ginette!

  10. Frankie

    great article Brian!
    Wu × 1 + 150 skips

    group wu

    strength – Back Squat
    4×6reps @ 230#

    WOD : Annie (15 min cap)
    50-40-30-20-10
    – Scaled to single skips
    – situps

    Time- 10:36 – 1:05 slower then last time
    Cash out – calf drop

  11. Amy Hogan

    Mobility
    Wu × 1 + 150 skips
    Group warm up

    strength – Back Squat
    4×6reps @ 105#

    WOD : Annie (15 min cap)
    50-40-30-20-10
    – Scaled to singles
    – situps

    Time- 9:02

  12. Chantal L.

    Wu x 1
    Back squats x6
    135# (wu) – 175# (too heavy, only did 4), then 3 sets at 155#

    Annie RX’d – 13:01 … Over 2 mins slower wahhh sweatfest!

  13. Mobility
    WUx1 + 100 DU

    Group Mobility/WU

    Back Squats 4×6 Reps
    120-120-120-120
    *Thank for sharing the bar with me Helen and Jenna!

    WOD: “Annie”

    50-40-30-20-10
    -Double Unders
    -Sit-ups

    Time: 5:57 RX **26sec PR! (March 2014 was 6:23!)

    Great Class Maria! Thanks

  14. Marcel

    Great newsletter nice article Brian.
    Wu × 1 + 150 skips

    group wu

    strength – Back Squat

    4×6reps @ 195#

    WOD : Annie (15 min cap)

    50-40-30-20-10

    – Scaled to single skips
    – sit-ups with AbMat

    Time- 10:31 Close race Frank!

    Cash out – calf drop

  15. Elba

    group WU

    Strength
    Back Squat
    4 sets x 6 reps @75%= 142.5lbs

    Annie
    Scaled
    10 DU 120 singles- 10 DU 90 singles – 10 DU 60 singles – 10 DU 30 singles – 10 DU
    50-40-30-20-10
    Situps
    Time: 12:23

    Cashout: 5km row Summer League 23:56

  16. Krystal

    Mob + WUx1 + skipping

    Group WU

    Strength: Back squat
    4×6 reps @ 45#

    WOD: “Annie”

    50-40-30-20-10
    Double unders
    sit ups

    Time: 11:14 RX (PR for me, last time I did singles 🙂 )

    Great Class! Thanks Maria!

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