Month: September 2024
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WOD July 27, 2015 (Monday)
Read More: WOD July 27, 2015 (Monday)Full Snatch + Overhead Squat5x @ 85% of your 1rep max Full SnatchBack Squat3 x 3 @ 85% of your 1 rep max Back Squat Complete for time: 95/65“FRAN” 21-15-9ThrustersPull Ups8:00 Minute Cap (do not ignore the cap)
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Boot Camp July 27, 2015 (Monday)
Read More: Boot Camp July 27, 2015 (Monday)While most of us were busy not running a full marathon! Si was busy using a full marathon as his warm up to the warm up! Another team member doing what good people do…laugh, love, live…lunge and sprint marathons.
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Boot Camp July 26, 2015 (Sunday)
Read More: Boot Camp July 26, 2015 (Sunday)I’m at the gym setting up for Monday’s workout! This is the last week of this session and everyone is going to be tested in strength, endurance and mental toughness.We will start each class with a small “breathe and focus” challenge, in order to put each workout in its proper perspective! Today was a good…
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WOD July 25, 2015 (Saturday)
Read More: WOD July 25, 2015 (Saturday)Complete for time:1000m Row200 Double Unders30 Muscle Ups
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WOD July 24, 2015 (Friday)
Read More: WOD July 24, 2015 (Friday)Back Squat3-3-3 @ 85% of your 1RM Back SquatThree second pause at the bottom of the squatSplit Jerk1-1-1 @ 85% of your 1RM Split JerkComplete for time:75 Overhead Squats (95/65)*5 HSPU every time the bar comes from the overhead position
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WOD July 23, 2015 (Thursday)
Read More: WOD July 23, 2015 (Thursday)AMRAP – 10 MinutesToes To BarComplete for time:26 Deadlifts (315/225)13 Rope Climbs
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WOD July 22, 2015 (Wednesday)
Read More: WOD July 22, 2015 (Wednesday)Front Squat5 x 2 @ 85% of 1RM Front SquatComplete for time:30 “Clusters” (155/115)The “Cluster” is a Full Squat Clean into a Thruster. The bar MUST start from the floor for each rep.
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2015 Crossfit Games July 21-26
Read More: 2015 Crossfit Games July 21-26The Incredible Diane Urban will be competing in the Master’s Competition at the 2015 Reebok Crossfit Games. The venue this year will be at the StubHub Center in Carson, California. Diane will be competing in the Master’s Competition on July 21-23 (Tues-Thurs). The Team and Individual Competitions will begin on Wednesday, July 22, and continue through the weekend.…
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WOD July 21, 2015 (Tuesday)
Read More: WOD July 21, 2015 (Tuesday)Bench Press10-8-6-4-2-1-1-1-1-1Start at a challenge weight, add weight each set.EMOM – 15 Minutes5 Russian Swings + 10 Push Ups*Keep score by the amount of minutes you do not finish the work
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WOD July 20, 2015 (Monday)
Read More: WOD July 20, 2015 (Monday)Snatch 1-1-1 @ 85% of 1RM SnatchBack Squat3 x 3 @ 85% of 1RM Back SquatComplete 3 rounds for time:10 Full Snatch (95/65)50 Barbell Lateral Jumps10 Burpees
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CrossFit – Sat, Sep 21
CrossFit One World – CrossFit Fran (Time) 21-15-9 reps for time of: Thrusters Pull-ups ♀ 65 lb ♂ 95 lb Rest 10 minutes 231101 (No Measure) For time: 21-15-9 Box jumps 12-9-6 Clean and jerks ♀ 24-in box, 125-lb clean and jerks ♂ 30-in box, 185-lb clean and jerks
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CrossFit – Fri, Sep 20
CrossFit One World – CrossFit Power Clean (12 Min E2MOM 3 Rep Power Clean 3 Front Squat @ 45 % of 1 RM Power Clean Increase Weight by 5 every set) Front Squat Metcon (AMRAP – Rounds and Reps) 15 Min AMRAP 20 DB Step up 15 DB Hang Power Clean 10 DB Shoulder to…
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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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