Month: August 2024
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WOD July 16, 2019 (Tuesday)
Read More: WOD July 16, 2019 (Tuesday)Warm-up: Death by Shuttle Sprint 25M Shuttle Sprint – Cap 12 Min *Add one 25M sprint each round *Each sprint is only to the 25M, not back *Keep running 25M sprints until cap Weightlifting: Power Clean 6xE2MOM 1 Clean Pull + 2 Hang Power Clean +1 Power Clean @ 75%+ WOD: For Time 100 American…
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WOD July 15, 2019 (Monday)
Read More: WOD July 15, 2019 (Monday)Warm-up: Tabata Beat Swings *Practice both bar and ring Weightlifting: Front Squat 6 x E2MOM 2 x 5 @ 75% 2 x 4 @ 80% 2 x 3 @ 85% WOD: 5xE3MOM 15 Pull Ups 15 Box Jump Overs 24/20 10 Power Clean and Jerk 155/105 Rx+ 5xE3MOM 15 C2B 15 Box Jump Overs 24/20…
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WOD July 12, 2019 (Friday)
Read More: WOD July 12, 2019 (Friday)Snatch: 6 x E2MOM 1 Snatch Pull + 2 Hang Power Snatch + 1 Power Snatch @ 70%+ WOD: For Time 3 Min AMRAP Hang Power Snatch 115/75 Rest :60 3 Min AMRAP Hang Power Clean Rest :60 6 min AMRAP 10 Push Press 10 Deadlift RX – 115/75. RX+ 155/105
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WOD July 11, 2019 (Thursday)
Read More: WOD July 11, 2019 (Thursday)8xEMOM: 50M bear crawl 50M WB OH Lunge Front Squat: 6xE2MOM Front Squat 2 x 5 @ 70% 2 x 4 @ 75% 2 x 3 @ 80% WOD: 10 Min AMRAP 200M Run 25 Goblet Squats 70/53 15 Russian KBS
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WOD July 10, 2019 (Wednesday)
Read More: WOD July 10, 2019 (Wednesday)Clean: 6xE2MOM 1 Clean Pull + 2 Hang Power Clean +1 Power Clean @ 70%+ Pendlay Rows between clean sets: 3×10 WOD: For Time 15, 12, 9 DB Thruster – Left Arm 50/35 DB Thruster – Right Arm Burpee Pull Up For Time 15, 12, 9 DB Thruster – Left Arm 70/50 DB Thruster –…
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WOD July 9, 2019 (Tuesday)
Read More: WOD July 9, 2019 (Tuesday)10xEMOM: Min 1: Max Cal Row Min 2: 10-12 Push Ups WOD: 20 Min AMRAP – Team of 2 50 WB 20/14 50 T2B 50 HSPU 50 Pull Ups
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WOD July 8, 2019 (Monday)
Read More: WOD July 8, 2019 (Monday)Warm-up: 3×10 Ab Roll Outs Weightlifting: Back Squat 6xE2MOM 2 x 5 @ 70% 2 x 4 @ 75% 2 x 3 @ 80% WOD: 10 RFT 10 Burpees to Plate 10 Weighted Sit Ups 45/35 burpee to plate: https://youtu.be/SX-AZAwkcfk weighted sit up: https://youtu.be/ccT_Ipjirwk?t=27
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WOD July 5, 2019 (Friday)
Read More: WOD July 5, 2019 (Friday)Warm-up: 6xEMOM 50M Shuttle Run with Med Ball 20/14 Weightlifting: Front Squat 6xE2MOM Front Squat 2 x 5 @ 65% 2 x 4 @ 70% 2 x 3 @ 75% WOD: For Time 21-15-9 DBx2 FR Lunges 30/50 Strict HSPU
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Independence Day 2019 Holiday Schedule
Read More: Independence Day 2019 Holiday ScheduleJuly 4, 2019 Holiday Schedule: Crossfit Class 10am-12pm Open Gym from 10am-1pm. All other classes cancelled. Enjoy the 4th of July with your Friends and Family !
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WOD July 4, 2019 (Thursday)
Read More: WOD July 4, 2019 (Thursday)Happy Independence Day, America! WOD: The Seven (For Time) 7 Rounds of: 7 Handstand Push-ups 7 Thrusters, 135# 7 Knees-To-Elbows 7 Deadlifts, 245# 7 Burpees 7 Kettlebell Swings, 70# 7 Pull-ups Scaling Options: Handstand push-ups –> Pike push up –> Hand release push up A suicide bomber killed seven CIA officers and one Jordanian officer at a…
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CrossFit – Fri, Sep 27
Announcements NO CLASS SATURDAY, 9/28 – Wonka Games Youth Competition Please join us this Saturday to support our youth competition from 9am-2pm. We will have food and vendors present. Root on the kids competitors for a fun filled event with great food. CrossFit One World – CrossFit Floor Press (12 Min E2MOM 6 Floor Press…
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CrossFit – Thu, Sep 26
CrossFit One World – CrossFit Power Clean (12 Min E2MOM 3 Rep Power Clean 3 Front Squat @ 50 % Increase Weight by 5 every set) Front Squat Metcon (Time) 4 Rounds For Time 5 Power Clean 10 Cal Row 5 Thrusters 10 Bar Facing Burpees Rx 135/95 Rx+ 155/115
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CrossFit – Wed, Sep 25
CrossFit One World – CrossFit Back Rack Reverse Lunges (12 Min E2MOM 8 Reps Total (4 Left 4 Right) @ 60 % of Bodyweight Increase Weight by 5 every set) Flatliner (6 Rounds for reps) 18 Min E3MOM 6 Rounds 10 Box Jump Overs 20 American Kettlebell Swings 50 DU’s *Must do CrossFit standard and…
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