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December 26, 2013
CrossFit classes today are 9:30 and 12:00 only and Open Gym 10:30-12:00! Back to normal tomorrow! WOD Perform the following for time with a partner. One person working at a time. Both partners must finish the run before starting the next movement. 100 Dumbbell Snatch 40/30lbs400M Run (together)100 Sit-Ups400M Run (together)100 Burpee400M Run (together)100 Box Jump Overs 24/20″400M […]
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December 24, 2013
Holiday hours for this week! Shortened hours today and Thursday. We are closed tomorrow for Christmas! Classes this week are as follows: 12/24: 5:45A, 9:30A and Noon 12/25: Closed 12/26: 9:30A, Noon WOD AMRAP in 25 Minutes 30 Kettlebell Swings 24/16kg20 Goblet Squats 24/16kg400M Run Off Ramp WOD AMRAP in 15-20 Minutes 20 Kettlebell Swings 24/16kg20 Air […]
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December 23, 2013
Skill E2MOM for 14 minutes 2 Jerks ~ 75% of 1RM Working from the floor perform two consecutive jerks. Work up to a moderately heavy weight and perform all 7 rounds at that weight. New lifters should start light and increase in small increments. Go up in weight only if you are correctly performing the […]
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December 22, 2013
Skill Rope Climbs! Make at least 5 attempts at rope climbs or work on your pulling strength. There are several ways to climb the rope! Try a new wrap method and find out what works best for you. WOD 3 rounds of 200M Double Dumbbell Farmer Carry 40/30lbs20 Burpee Then 30 Double Dumbbell […]
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December 21, 2013
Strength Snatch! WOD AMRAP in 20 Minutes of 400M Run15 Pull-Ups5 Squat Snatch 135/95lbs Off Ramp WOD AMRAP 15-20 Minutes 400M Run15 Pull-Ups10 Hang Squat Snatch 45/35lbs Start with an empty barbell and perform a hang power snatch+overhead squat. Work on riding the bar down into a full squat with arms externally rotated and […]
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December 20, 2013
Strength 1RM Push Press Work up to a 1RM push press. Increase in small increments and no-rep yourself if you are performing a jerk. Use this as an overhead strength building excercise. New lifters should increase slowly and work to a moderate weight performing 2-3 reps at each increment. WOD 10 Rounds for Time […]
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December 19, 2013
Strength Deadlift 3×3 ~ 85% of your 1RM work up to a 1RM attempt if you have time. If you are new to the barbell movements start with a light weight and work up to a moderately heavy load in sets of 3. Keep your back flat! WOD 5 Rounds for time 20 Kettlebell Snatch […]
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December 18, 2013
Skill EMOM for 12 MinutesOdd Sustainable set of Kipping Pull-UpsEven Sustainable set of Handstand Push-Ups Work on a repeatable number of each and try to perfect your technique. Pull-ups can can kipping, butterfly or strict if you are still building strength. The same goes for Handstand Push-Ups, do quality sets with a kip or […]
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December 17, 2013
It’s Tuesday! Weightlifting class is at 5:30, WOD classes are at 4:45 and 6:30! Strength 3×3 Front Squat ~ 80% of your 1RM Work up to about 80% of your 1RM front squat and perform 3 sets of 3 reps at that weight. Continue working up to a new 1RM attempt if you have […]
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December 16, 2013
Strength 8×3 Weighted Pull-Ups Try to add a few pounds from last time. If you are not quite ready for weighted pull-ups yet, work the bands or do strict bodyweight pull-ups. WOD AMRAP in 12 Minutes 12 Push Press 115/75lbs15 Box Jump 24/20″ Off Ramp WOD Work the same movements today. Ideally, choose a weight […]