Month: October 2016
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WOD September 26, 2014 (Friday)
Read More: WOD September 26, 2014 (Friday)Warm Up: 6 Minutes of Max Double-Unders/Practice Shoulder, Hamstring and Hip Mobility Skill: 21-15-9 Toes to Bar Kettlebell Swings 6 Minute Cap – (70/53), (53/35), (44/26) rest/adjust weights, and then… WOD: 40 Deadlifts 30 Wallballs 20 Hang Power Cleans 10 Bar Muscle Ups *Please talk with your coach about a legitimate working weight. You will…
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WOD September 25, 2014 (Thursday Rest Day)
Read More: WOD September 25, 2014 (Thursday Rest Day)Rest day… or complete the following for time: 25 Burpees 2500 Meter Row 25 Burpees 2500 Meter Run 25 Burpees
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WOD September 24, 2014 (Wednesday)
Read More: WOD September 24, 2014 (Wednesday)Here’s the workout for Wednesday September 24 2014 Warm Up Shoulder and Hip Mobility Hamstring, Groin and Lat-Stretch EMOM – 10 Minutes (even) 5 Strict Pull Ups (odd) 20 Hollow Rocks *Absolutely no kipping, try to keep each pull-up as strict as possible. Using a blue or green band is an option for those that…
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WOD September 23, 2014 (Tuesday)
Read More: WOD September 23, 2014 (Tuesday)Here’s the workout for Tuesday September 23 2014 Tier 1, 2, and 3 In teams of 2, please complete the following: 800 Meter Farmer’s Carry and then… EMOM – 15 Minutes 10 Burpees + Max Effort Plank Please use two dumbells or two kettlebells. Men should use 70# or 53# as a challenge weight.…
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WOD September 22, 2014 (Monday)
Read More: WOD September 22, 2014 (Monday)I hope everyone is enjoying their Football Sunday! Here’s the workout for Monday September 22 2014 Tier 1 Warm Up Mobility, Stretch EMOM – 12 Minutes (even) 6 Back Squats @ 50% body weight (odd) 100 Meter Sprint Tier 2 Warm Up Mobility, Stretch EMOM – 12 Minutes (even) 6 Back Squats @ 75% body…
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Yoga September 21, 2014 (Sunday)
Read More: Yoga September 21, 2014 (Sunday)The roar of the river ceases when it enters the ocean. The vexations of the world cease when they enter the solemn existence of your universality. -Mandyuka Upanishad
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WOD September 19, 2014 (Friday)
Read More: WOD September 19, 2014 (Friday)Tier 1 3 x 3 Strict Press (start at a challenge weight) 3 x 3 Push Press (add 5 to 10 pounds)… 3 x 1 Split Jerk (add 10 to 20 pounds) Tier 2 3/3/3 Strict Press (start at 55-60% of 1rm strict press) 3/3/3 Push Press (start at 60-65% of 1rm push press) 1/1/1…
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WOD September 18, 2014 (Thursday Rest Day)
Read More: WOD September 18, 2014 (Thursday Rest Day)Rest Day or make up a WOD you missed.
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WOD September 17, 2014 (Wednesday)
Read More: WOD September 17, 2014 (Wednesday)Wednesday September 17 2014 Warm Up Stretch Mobility… Adjust Weights Tier 1, 2, and 3 – Complete the following for time: 50 Back Squats – (135/95 or 115/75) 40 Front Squats – (115/75 or 95/55) 30 Ovhd Squats – (95/55 or 75/35) and then… 40 WallBalls – (20/14) or (18/12) 30 Pull Ups…
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WOD September 16, 2014 (Tuesday)
Read More: WOD September 16, 2014 (Tuesday)Tier 1, 2, and 3 Bench Press 3 reps @ 70% of 1 rep max bench press 3 reps @ 75% of 1 rep max bench press 3 reps @ 80% of 1 rep max bench press 3 x 1 reps @ 85% of 1 rep max bench press 3 x 1 reps @ 90%…
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CrossFit – Mon, Dec 23
Announcements Holiday schedule: Christmas Eve, 12/24 Open gym: 11am-1pm Christmas Day, 12/25 CLOSED Merry Christmas to you and your family! CrossFit One World – CrossFit Deadlift (12 Min E2MOM (6 Sets) Set: 1st-4th for 2 Reps Set: 5th-6th for 1 Rep Start @ 80% 1 RM Deadlift Increase 5 Every Set) Metcon (AMRAP – Rounds…
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CrossFit – Sun, Dec 22
CrossFit One World – CrossFit Hang Power Snatch 12 Min E2MOM 5 Hang power Snatch 3 Snatch Grip Deadlift @ 75 % 1 RM HPS Snatch Grip Deadlift LVL 1 Dice (AMRAP – Rounds and Reps) 15 Min AMRAP 21 – Wallballs 20/14 Rx+ 30/20 15 – Cal Row Rx+ Assault Bike 9- Pull ups…
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CrossFit – Sat, Dec 21
CrossFit One World – CrossFit Plank Challenge (Time) MAX Plank HOLD RX- From Elbows Scaled- From Hands Cannot switch back and forth). 221002 (Time) 4 rounds for time of: 18 deadlifts 12 hang power cleans 9 push jerks 400-m run ♀ 75 lb ♂ 115 lb