"Hi Ya Pal!" Drawing #Disney today! We are all big fans! Today's #workout was a 2-person team workout. Complete 6-minute #AMRAPs of each exercise: - #Row (Calories) - #FrontSquat - #Situps - #Pushups Notes - Only one athlete working at a time, swap work as necessary - No rest between exercises, immediately rotate after each 6M interval - You are free to choose where you start, but must complete the exercises in the order given. - Score = Total Reps Completed By Your Team We got 432; great workout today, @jenn36500! #wod #CrossFit #CrossFitIsForEveryone #FitFam #AMRAP #MickeyMouse #DisneyGram #HomeGym #FanArt #ChalkboardArt #wodboard #DisneyFan #DisneyArt #DisneyLove #DisneyMagic #DisneyArts A video posted by ray nowell (@ray_nowell) on Aug 10, 2016 at 8:11pm PDT
"Hi Ya Pal!" Drawing #Disney today! We are all big fans! Today's #workout was a 2-person team workout. Complete 6-minute #AMRAPs of each exercise: - #Row (Calories) - #FrontSquat - #Situps - #Pushups Notes - Only one athlete working at a time, swap work as necessary - No rest between exercises, immediately rotate after each 6M interval - You are free to choose where you start, but must complete the exercises in the order given. - Score = Total Reps Completed By Your Team We got 432; great workout today, @jenn36500! #wod #CrossFit #CrossFitIsForEveryone #FitFam #AMRAP #MickeyMouse #DisneyGram #HomeGym #FanArt #ChalkboardArt #wodboard #DisneyFan #DisneyArt #DisneyLove #DisneyMagic #DisneyArts
A video posted by ray nowell (@ray_nowell) on Aug 10, 2016 at 8:11pm PDT
Deadlift is one of those movements you can do every day; two days in a row should be pretty easy. Besides, I like lifting heavy things. Borrowing a #wod from the CrossFit Trussville playbook: #anaerobic - 10 #Deadlift, 1 #Burpee - 9 Desdlift, 2 Burpees ... - 1 Deadlift, 10 Burpeees Of course, counting in ascending and descending order simultaneously is a mental challenge in itself. 😝 Let's go! #CrossFit #workout #CutTheRope A video posted by ray nowell (@ray_nowell) on Aug 9, 2016 at 11:07am PDT
Deadlift is one of those movements you can do every day; two days in a row should be pretty easy. Besides, I like lifting heavy things. Borrowing a #wod from the CrossFit Trussville playbook: #anaerobic - 10 #Deadlift, 1 #Burpee - 9 Desdlift, 2 Burpees ... - 1 Deadlift, 10 Burpeees Of course, counting in ascending and descending order simultaneously is a mental challenge in itself. 😝 Let's go! #CrossFit #workout #CutTheRope
A video posted by ray nowell (@ray_nowell) on Aug 9, 2016 at 11:07am PDT
#HelloKitty , I mean, Hello #Swole Kitty. Let's this Monday started right: #WOD - 30 #Snatch - Rest 2 mins Then: 2 rds of: - 30 #AirSquats - 30 #PushUps - 30 #Kettlebell swings - 30 #Deadlift #CrossFit #HomeGym #Workout #FitFam #chalkboard #ChalkboardArt A video posted by ray nowell (@ray_nowell) on Aug 8, 2016 at 4:24pm PDT
#HelloKitty , I mean, Hello #Swole Kitty. Let's this Monday started right: #WOD - 30 #Snatch - Rest 2 mins Then: 2 rds of: - 30 #AirSquats - 30 #PushUps - 30 #Kettlebell swings - 30 #Deadlift #CrossFit #HomeGym #Workout #FitFam #chalkboard #ChalkboardArt
A video posted by ray nowell (@ray_nowell) on Aug 8, 2016 at 4:24pm PDT
Do you know the #MuffinMan? Paying #homage to #Shrek today with one of my favorite characters: #GingerbreadMan Also doing a #Hero #workout : #DT - 12 #DeadLifts - 9 #HangPowerCleans - 6 #PushJerks Before that, going to get a #max on #PowerClean. It's been a while so I'm curious to see how it will go. #LetsDoIt! #wod #GingerbreadMan #Shrek #Chalkboard #ChalkboardArt #CrossFit #FitFam #HomeGym #MikeMyers #ConradVernon A video posted by ray nowell (@ray_nowell) on Aug 6, 2016 at 1:59pm PDT
Do you know the #MuffinMan? Paying #homage to #Shrek today with one of my favorite characters: #GingerbreadMan Also doing a #Hero #workout : #DT - 12 #DeadLifts - 9 #HangPowerCleans - 6 #PushJerks Before that, going to get a #max on #PowerClean. It's been a while so I'm curious to see how it will go. #LetsDoIt! #wod #GingerbreadMan #Shrek #Chalkboard #ChalkboardArt #CrossFit #FitFam #HomeGym #MikeMyers #ConradVernon
A video posted by ray nowell (@ray_nowell) on Aug 6, 2016 at 1:59pm PDT
It's no #MargotRobbie, but you get the idea... My little helper came back to help today. She didn't know #HarleyQuinn so she decided to draw her own #villian and her own #hero #HappyFriday! Today's #wod: #5k and #Grace #run #running #ChalkboardArt #HomeGym #CrossFit #CleanAndJerk #SuicideSquad #FitFam #workout A video posted by ray nowell (@ray_nowell) on Aug 5, 2016 at 7:11pm PDT
It's no #MargotRobbie, but you get the idea... My little helper came back to help today. She didn't know #HarleyQuinn so she decided to draw her own #villian and her own #hero #HappyFriday! Today's #wod: #5k and #Grace #run #running #ChalkboardArt #HomeGym #CrossFit #CleanAndJerk #SuicideSquad #FitFam #workout
A video posted by ray nowell (@ray_nowell) on Aug 5, 2016 at 7:11pm PDT
#HULK #LIFT! #July weather in #Alabama? #BringIt Gotta #WarmUp a little and then on to #Mobility For #strength, #BenchPress #wod today w/a #partner: - 2k #row - 200 #DoubleUnders - 200 #AirSquats #Motivated #CodeGreen #Avengers #Marvel #CrossFit #FitFam #GettingBackInShape #Chalkboard #ChalkboardArt A video posted by ray nowell (@ray_nowell) on Aug 4, 2016 at 3:44pm PDT
#Boo! #Vacation is over. At least we have a new #rower to incorporate in our #workouts Warmed up w/a thousand meters. Then a little #strength training with #backsquat Then the #wod: 6 min #AMRAP of - 3 #SquatCleanAndJerk - 6 #ToesToBar #Rest 3 minutes, then 6 minute AMRAP of: - 10 #BoxJumps - 20 #GrassHoppers Workout credit goes to @crossfittrussville : #CantStopNow #Vacationover #BackToTheGrind #HomeGym #Disney #Mikewazowski A video posted by ray nowell (@ray_nowell) on Aug 3, 2016 at 7:17pm PDT
#Boo! #Vacation is over. At least we have a new #rower to incorporate in our #workouts Warmed up w/a thousand meters. Then a little #strength training with #backsquat Then the #wod: 6 min #AMRAP of - 3 #SquatCleanAndJerk - 6 #ToesToBar #Rest 3 minutes, then 6 minute AMRAP of: - 10 #BoxJumps - 20 #GrassHoppers Workout credit goes to @crossfittrussville : #CantStopNow #Vacationover #BackToTheGrind #HomeGym #Disney #Mikewazowski
A video posted by ray nowell (@ray_nowell) on Aug 3, 2016 at 7:17pm PDT
