Dink & Dunk

Mar 11th, 2015

Category: CrossFit

Dink & Dunk

#TBT - Open Doors

#TBT – Open Doors

We have lots of overhead movements today make sure to watch the video below. Or if you are constantly dealing with shoulder soreness, tightness and general discomfort try adding these movements into your pre-post-at home routine to improve the health of your shoulder joint!

21 Day No Sugar Challenge Results!
Although we did not have as many participate as we would have liked, we did have some great success with the 21 Day No Sugar/Paleo Challenge!
Take a look at our top finisher’s results.. all of these changes in just 21 days!
rose sidephoto 1
Congratulations Miss Rose Baker!
Weight Loss: -6.4lbs
Waist: -1 inch
Hips:-2 inches

Other Mentionables:

Derm Duncan lost 2 inches off both his hips and waist!
Ashley Morris lost 7 lbs!
Amanda Cascione lost 2 inches off her waist and she is continuing on with her own Whole 30 Challenge!!
Besties Lizzie Crean and Hannah Egan both lost an inch around the waist!

This 21 Day Challenge lasted three short weeks…. and look at the amazing results simply from eliminating sugar from the diet! Do these results inspire you? We’re planning on hosting another Paleo Challenge mid April. The perfect kickstart before summer. Post to comments if you’re interested!

©2014 fourniermalloy.com please do not crop out watermark if you share!

Also, from the no sugar buy in and other cash donations we were able to raise $640 for Charlee, in addition to all of your donations online. Thanks to the entire community for your support! For more info on other ways to help check out charleeforall.org

Work up to Max Weight for the complex:
2 Push-presses
3 Push-jerks

25 Toes to Bar
Wallballs (24,20)
Deadlifts (185,115)
25 Toes to Bar

Level 3 (155,105)
Level 2- (125,85)
Level 1- (95,55), 20 toes to bar 21-15-9

Conditioning Class: WOD
4 Rounds
2 minutes max double unders
2 minutes max burpees
Rest 1 minute

Conditioning Class: Core
2 Rounds (For quality, NOT for time):
5 Dragon flags
10 Strict TTB / Leg raises


  1. jason barrow 03/13/2015 at 12:09 am

    Strength: 165#
    WOD: 16:08 L3

  2. KB 03/12/2015 at 7:17 pm

    Rose & Ashley my workout crew proving themselves in the sugar challenge! Congrats on the win Rose and keep up the good work

  3. aarones 03/12/2015 at 2:59 pm

    “charleeforall.org” link is broken (put ‘http://’ in the link value)

  4. Brendan Cottam 03/12/2015 at 2:20 pm

    Complex – 185
    WOD – 11:24 RX

  5. Petra 03/12/2015 at 2:02 pm

    Strength : 95# (?)
    WOD: 12:49 rx

  6. Brian M. Maser 03/12/2015 at 12:28 pm

    Complex: worked up to 200#
    WOD: 12:53 Rx+ (30# team hardo med ball)