Month: August 2024
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WOD October 15, 2014 (Wednesday)
Read More: WOD October 15, 2014 (Wednesday)Wednesday October 15 2014 Back Squat3×5 @ 65% of 1rm back squat2×2 @ 70% of 1rm back squat2×2 @ 75% of 1rm back squat3×1 @ 80% of 1rm back squat And then… 800m Run80 Air Squats600m Run60 Air Squats400m Run40 Air Squats200m Run20 Air Squats
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WOD October 14, 2014 (Tuesday)
Read More: WOD October 14, 2014 (Tuesday)Power Snatch 2/2/2/2/2 Start @ 65%/ add 10-20lbs each set EMOM-10 min (Even) 14 DB Snatch (30-70lbs) (Odd) 10 Burpees *5 Rounds for time: 5 Pull ups 5 Toes to bar
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WOD October 13, 2014 (Monday)
Read More: WOD October 13, 2014 (Monday)Monday October 13 2014 Back Squat3×5 @ 65% of 1rm Back Squat2×2 @ 70% of 1rm Back Squat2×2 @ 75% of 1rm Back Squat3×1 @ 80% of 1rm Back Squat and then…Complete the following 10 rounds for time:5 Front Squats100m Sprint (155/115) (135/95) (115/75) *NO RACKS FOR THE FRONT SQUATS*
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Crossfit Endurance Trainers Course October 11-12, 2014
Read More: Crossfit Endurance Trainers Course October 11-12, 2014CrossFit Endurance Seminar – Trainer Course October 11-12, 8:00am to 4:00pm 2 Days of training, methodology, lectures and application. *Running *Injury Prevention*Nutrition/Race Fueling *Mobility/Self Myofacial Release Training The Endurance Athlete CrossFit Endurance Programming Register for the course by following this link: http://www.regonline.com/EndUnionCityCAOct2014 Crossfit Endurance Course FAQs: Trainer course: Price: $595Spend two full days with the…
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WOD October 11, 2014 (Saturday)
Read More: WOD October 11, 2014 (Saturday)For Time: 50 Dumbbell Box Jumps 50 Burpee Box Jumps 500m Run 25 Dumbbell Box Jumps 25 Burpee Box Jumps 250m Run and then… In teams of 3 or 4 800m Prowler Push
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WOD October 10, 2014 (Friday)
Read More: WOD October 10, 2014 (Friday)Clean & Jerk 3×3 @ 70% 3×2 @ 75% 3×1 @ 80% -and then 21-15-9 KB Swings KB High Pulls Jumping lunges (70/53)(53/35)(44/26)
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WOD October 9, 2014 (Thursday)
Read More: WOD October 9, 2014 (Thursday)Bench Press 3/3/3/3/3 *Start @ 60% add weight each set -and then 200M Run 10 Power Snatch 5 Push ups 10 Power Snatch 5 Push ups 10 Power Snatch 5 Push ups 200M Run (95/65)(75/55)(45/35)
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Boot Camp Session #7
Read More: Boot Camp Session #7Reminder… We Do Not have class Monday October 6 2014. The new session starts Wednesday October 8 2014. Classes are held at 5:30am, 6:00pm, and 8:00pm every Monday, Wednesday, and Friday. The Saturday class is held at 7:00am. See you soon!!!
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WOD October 8, 2014 (Wednesday)
Read More: WOD October 8, 2014 (Wednesday)Wednesday October 8 2014 Back Squat3×5 @ 65% of 1rm Back Squat2×2 @ 70% of 1rm Back Squat2×2 @ 75% of 1rm Back Squat3×1 @ 80% of 1rm Back Squat and then… AMRAP – 9 Minutes7 Deadlifts (265/205) (205/145) (145/85)7 Toes to Bar Sit-ups with a plate (15/10) is the scaled version of toes to…
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WOD October 7, 2014 (Tuesday)
Read More: WOD October 7, 2014 (Tuesday)Tuesday October 7 2014 Strict Press 3/3/3/3/3 Start at 60%, add weight with each set EMOM – 10 Minutes (even) 200m Run (odd) 5-7 Push Press (135/95) (115/75) (challenge weight) For time… 500 Double Unders or 1500 Singles (12 min cap)
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CrossFit – Thu, Sep 19
CrossFit One World – CrossFit Back Rack Reverse Lunges (12 Min E2MOM 8 Reps Total (4 Left 4 Right) @ 50 % of Bodyweight Increase Weight by 5 every set) Metcon (AMRAP – Rounds and Reps) 16 Min AMRAP 20 Cal Row 20 Wallball 10 Sumo Deadlift High Pull 10 Push Up Rx WB 20/14…
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CrossFit – Wed, Sep 18
CrossFit One World – CrossFit Bent Over Row (12 Min E2MOM 10 Bent over row @ 35 % Bodyweight Increase Weight by 5 every set 4 Ring Dips/8 Box Dips (Right After Bent Over Row)) Metcon (AMRAP – Rounds and Reps) 15 Min AMRAP 5 Devil’s Press 10 Cal Row 5 DB Thrusters 10 Burpee…
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CrossFit – Tue, Sep 17
CrossFit One World – CrossFit Power Snatch (12 Min E2MOM 3 Rep Power Snatch 3 Overhead Squat @ 45 % 1 RM Power Snatch Increase Weight by 5 every set) Overhead Squat Baby Nancy (Time) 5 Rounds For Time: 10 Overhead Squat 250 m Row Rx 135/95
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