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January 26, 2014
WOD 10 Rounds for time 100M Run 21 Air Squats 100M Run 9 Push Press 115/75 Squats happen out by the wall and push press at the gym. Be sure to choose a weight you can move easily for all 9 when you are fresh! Off Ramp WOD 5-7 Rounds for time 100M Run 21 […]
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January 25, 2014
WOD “CrossFit Open 13.1” Proceed through the sequence below completing as many reps as possible in 17 minutes of: 40 Burpees 30 Snatch 75/45lbs 30 Burpees 30 Snatch 135/75lbs 20 Burpees 30 Snatch 165/100lbs 10 burpees Snatch 210/120lbs, as many reps as possible Do burpees over the bar if you want to simulate the standards […]
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January 24, 2014
Strength 1RM Overhead Squat Work up to a 1RM Overhead squat. If you are new to the barbell movements add weight in small increments and focus on keeping your form while working up to a moderate load. WOD 50 Wall Ball 20/14lbs 10/9′ 200M Run 40 Wall Ball 200M Run 30 Wall Ball 200M Run […]
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January 23, 2014
Strength Deadlift 3×2 ~ 90% Work up to about 90% of your 1RM and perform 3 doubles at that weight. Continue up to a 1RM attempt if you have time remaining. New lifters should work up to a moderately heavy double. Focus on keeping your back protected as the weight gets heavy. WOD 5 Rounds […]
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January 22, 2014
Skill 5 x through each 4 Wall Walk 1 Minute Plank Hold 15 Second L-Sit Be sure to scale each movement up or down depending on your skill level. Challenge yourself by moving into more of a planche position for your Planks for example. WOD AMRAP in 20 Minutes 400M Run 20 Alternating Dumbbell Snatch […]
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January 21, 2014
Strength Front Squat 3×2 ~ 90% Work up to about 90 % of your 1RM and perform 3 doubles at that weight. Continue on up to a 1RM attempt if you have time. New lifters should work up in small increments to a moderately heavy set of 2. Focus on keeping your torso upright with […]
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January 20, 2014
Strength E2MOM for 14 Minutes 3 Hang Squat Snatch ~ 60-65% of 1RM Snatch New lifters should keep the load light and work on the Hang Power Snatch + Overhead Squat complex. Work on keeping an upright torso with the arms externally rotated. Try to ride the bar down into the bottom of your squat. […]
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January 19, 2014
WOD For Time 3 Rounds of 5 Pull-Ups 10 Push-Ups 15 Squats then 15 Clean & Jerks 135/95lbs then 3 Rounds of 5 Pull-Ups 10 Push-Ups 15 Squats then 15 Clean & Jerks 135/95lbs then 3 Rounds of 5 Pull-Ups 10 Push-Ups 15 Squats Off Ramp WOD Scale this one by volume and load as […]
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January 18, 2014
Nancy and Greg are competing today at the Nor Cal Masters Competition!! Come out and support! It’s at an awesome venue and is always a great event! WOD For time 400M Uneven Farmer Carry 32,28kg/20,16kg 800M Run 10 Burpee Jump-to-Plate 10 Overhead Walking Lunge Steps 45#/25# 200M Uneven Farmer Carry 32,28kg/20,16kg 400M Run 20 Burpee […]
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January 17, 2014
Strength 3×1 Squat Clean ~ 75% Work up to 75% of your best lift and make 3 lifts at that weight. Continue working up to a 1RM attempt. New lifters should work up to a moderately heavy weight and work the Power Clean+ Front Squat complex. Work on riding the bar down into the Squat. […]