Month: October 2024
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WOD July 14, 2015 (Tuesday)
Read More: WOD July 14, 2015 (Tuesday)800m Run80 Sit Ups600m Run60 Sit Ups400m Run40 Sit Ups200m Run20 Sit Ups
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WOD July 13, 2015 (Monday)
Read More: WOD July 13, 2015 (Monday)EMOM – 10 Minutes1 Full Clean @ 80% of your 1 rep max full cleanEMOM – 5 Minutes3 Front Squats @ 80% of your 1 rep max front squatAMRAP – 5 Minutes6 Pistol Squats6 Burpees
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Epic Functional Fitness July 11, 2015 (Saturday)
Read More: Epic Functional Fitness July 11, 2015 (Saturday)Epic Series is back! Crossfitters and Bootcampers had a great time participating in the 2014 Epic Series. Let’s do it again this year! What Is EPIC Series EPIC Series is the first ever functional fitness obstacle course, and it’s followed up by an awesome post party with gear tents, live music, and lots of food…
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WOD July 11, 2015 (Saturday)
Read More: WOD July 11, 2015 (Saturday)Mike & Pruth’s Birthday WODTeams of 2 or 3AMRAP – 20 Minutes10 Front Squats 155/1155 Rope Climbs100m Prowler Push (225/185)Rest 3 MinutesAMRAP – 10 Minutes5 Tire Flips20m Bear Crawl
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Food & Health Tips by OW Members July 10, 2015 (Friday)
Read More: Food & Health Tips by OW Members July 10, 2015 (Friday)Tip by Shery: The hubs just made this patty melt with green peanut butter (as coach Chris calls it). AND Shark Wee is happening too? Nice!
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WOD July 10, 2015 (Friday)
Read More: WOD July 10, 2015 (Friday)Complete for time:25 Hspu50 Burpee Box Overs25 Hspu
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WOD July 9, 2015 (Thursday)
Read More: WOD July 9, 2015 (Thursday)Bench Press10/8/6/4/2(add weight each set)DB Fly’s – 4 x 8DR Row – 4 x 850 Strict Pull ups(advance use a vest or dumbbell)
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Boot Camp July 8, 2015 (Wednesday)
Read More: Boot Camp July 8, 2015 (Wednesday)Congrats to Gabby on her entire body of work! I’m amazed by what she’s become.The quote of the day is…“She has lost 55 pounds. Period.”Her track record is speaking for itself!
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Gymnastics July 8, 2015 (Wednesday)
Read More: Gymnastics July 8, 2015 (Wednesday)Gymnastics fun on the Tumbl Trak. Little Brook showing the adults how it’s done! Brook performed a round-off, back handspring.
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WOD July 8, 2015 (Wednesday)
Read More: WOD July 8, 2015 (Wednesday)1 Full Snatch + 1 Hang Snatch6x @ 80% of your 1 rep max SnatchBack Squat5 x 5 @ 80%(set 3,4,5 add 3 sec pause at the bottom of each squat) AMRAP 3 MinutesPistols
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CrossFit – Mon, Oct 7
CrossFit One World – CrossFit Back Rack Reverse Lunges (12 Min E2MOM 8 Reps Total (4 Left 4 Right) @ 65 % of Bodyweight Increase Weight by 5 every set) Metcon (5 Rounds for reps) 15 Min E3MOM 100 m Run 10 DB Front Rack Lunges Max Burpee Box Jumps Overs Rx DB 40/25 Box…
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CrossFit – Sun, Oct 6
CrossFit One World – CrossFit Deadlift (10Min E2MOM 3 Rep Deadlift @75% 1RM Deadlift) LVL 2 Meteodrive (Time) 5 Rounds for Time 20/15 Cal Row 10 Clean and Jerk 115/85 10 Burpee Box Jump 24/20 25 Min Cap
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CrossFit – Sat, Oct 5
CrossFit One World – CrossFit 500m Row (Time) Max Effort 500m Row 190602 (Time) For time: Row 2,000 meters 21 cleans 15 thrusters Row 1,000 meters 15 cleans 12 thrusters Row 500 meters 9 cleans 9 thrusters ♀ 95 lb. ♂ 135 lb.
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