Crossfit Select's Newest Coach - Aimee Lyons!!

Aimee established the Crossfit K.O.P. affiliate. 

Today she joins me in the great start of a winning team.

She brings a passion and dedication to Crossfit that will help her succeed.

We can't wait to see her grow as our newest coach. 

W.O.D. 111008:

100  dumbbell front squats

Momma W.O.D.

100 air squats

Website:

Aimee's Crossfit Select blog

"Teamwork is the fuel that allows common people to attain uncommon results."

~Unknown.

A beautiful day in the neighborhood.

W.O.D. 110708:

800 meter run

25 jump squats

3 rounds

or

max rep dumbbell chest press

max rep pushups

5 rounds

Momma W.O.D.

50 alternating lunges

50 walkouts

"The ability to convert ideas to things is the secret to outward success."

~ Henry Ward Beecher

Our 44th President

W.O.D 110608:

44 reps of the following

pushups

situps

squats 

pullups

burpees

Momma W.O.D.

squat therapy session

"You can change things until you change yourself"

Step into the light.

W.O.D. 110408:

30 burpees in 1:30

if completed you are done.

if unable to complete you must perform

30 burpees in 1:45

if completed you are done.

if unable to complete you must perform

30 burpees in 2:00

that is the final task pass or fail.

Momma W.O.D.

30 minute walk/jog/run

Article:

World hopes for a less arrogant America

"Dreams come true if you survive the hard times."

~anonymous 

City of a Champion.

W.O.D. 110308:

25 air squats

10 sets of stairs

4 rounds

Momma W.O.D.

bottom to bottom squats

pushup practice

overhead dumbbell holds

Video:

Sherwood Squat Trick

Phillies Final Out and Celebration

"World M*th&erF*&%^ing Champs"

~Chase Utley

You know you were great when you get a statue.

MJS

W.O.D. 102908:

5 sets of 5 push press

5 sets of front squat

5 sets of 5 squat thrusters

heavy and increasing in weight

Momma W.O.D.

5 air squats > 10 second bottom to bottom

5 rounds

5 push ups > 30 second high plank

5 rounds

1 minute low planks

5 rounds

"Satisfaction does not come with achievement, but with effort.

 Full effort is full victory."

~ Mahatma Gandi

Birds eye view from The Bank.

W.O.D. 1028008:

5 Push ups

10 sit ups

15 squats

amrap in 20 minutes

Momma W.O.D.

5 Pushups 

10 Squats 

amrap in 15

"Picture yourself vivdly as winning, and that alone will contribute immeasurably to success."

~ Harry Emerson Fosdick