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August 9, 2013
Strength EMOM 16 Minutes Odd 3 x Jerks ~ 50-60% of your 1RM Even Max sustainable set of Toes To Bar/KTE WOD ARMAP in 12 Minutes 10 Deadlifts 115/75lbs10 Push Press 115/75lbs10 Lunges 115/75lbs
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August 8, 2013
Skill Front Squat 5×2 @ 80% of 1RM If you’re new to squatting work up to a moderate weight in sets of 3-5 WOD 3 Rounds for time10 Power Cleans 135/95lbs20 2-Count Mountain Climbers Off Ramp WOD Be conservative when choosing your weight!
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August 7, 2013
Strength EMOM for 16 MinutesOdd Max Sustainable Set of Strict Pull-UpsEven Max Sustainable Set of Strict Push-ups WOD AMRAP in 10 Minutes of30 Kettlebell Swings 24/16kg60 Double Unders Off Ramp WOD AMRAP in 10 Minutes of20 Kettlebell Swings10 Double Unders or 60 Single Unders As always, scale the weight and sets to a number that […]
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August 6, 2013
Strength Squat Snatch: Work up to 80% of your 1RM and make 3 Singles at that weight. Work up to a 1RM attempt if there is time remaining. If you are new the the snatch work the following progression Power Snatch+Overhead Squat. Increase load when you can catch the bar in the squat. Start […]
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August 5, 2013
Strength EMOM for 16 Minutes Odd 3 x Hang Power Clean ~60-70% of 1RM Squat CleanEven Max sustainable HSPU WOD 5 Rounds for time 200M Run10 Deadlift 225/155lbs15 Box Jump 24/20″ Off Ramp WOD 3-5 Rounds of the same workout. Be very conservative with your deadlift weight!
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August 4, 2013
WOD “Josh” for time 21 Overhead Squats 95/65lbs42 Pull-Ups15 Overhead Squats30 Pull-Ups9 Overhead Squats18 Pull-Ups SSG Joshua Hager, United States Army, was killed Thursday February 22 2007 in Ar Ramadi, Iraq. Off Ramp WOD If you’re new to CrossFit we’ll cut the volume and do smaller and more manageable sets. 3 Rounds for time 10 […]
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August 3, 2013
Skill 5 Max Sets of Muscle-Ups on the Bar or Rings or 5 Max Sets of band or box assisted Muscle-Ups. Use a band that allows you to hit at least 2-3 reps. WOD For Time 200M Uneven Farmer Carry 90 Double Unders30M Walking Lunge 115/75lbs30 Jerks 115/75lbs30M Walking Lunge 115/75lbs 90 Double Unders200M Uneven Farmer Carry […]
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August 2, 2013
Skill 3x Through Each 1 Min Plank Hold1 Min Handstand Hold1 Min L-Sit WOD AMRAP in 12 Minutes of 3-6-9-12-15 …Burpees over the barSquat Clean 135/95lbs Off Ramp WOD AMRAP in 12 Minutes of 3-6-9-12-15 …Burpees Medicine Ball Cleans
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August 1, 2013
HELEN! Today at noon will be our dear Helen’s last class! I will never forget Helen’s first day in the gym when she showed up after taking a spill on her bike in need of a few bandaids and a ride home! She’s come such a long way since then!! She’s recently hit PR’s in […]
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July 31, 2013
Strength E2MOM 16 Minutes (8 rounds) 3 Overhead Squats ~ 70% of 1RM Advanced lifters should squat snatch the first rep and do two additional OHS. If you’re new to the olympic lifts work the progression Power Snatch + Overhead Squats and try to start riding the bar down into a full depth squat […]