Month: October 2024
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WOD August 20, 2015 (Thursday)
Read More: WOD August 20, 2015 (Thursday)EMOM – 21 Minutes Minute 1 – 8 Weighted Pistols Minute 2 – 4 Burpee Box Overs Minute 3 – 2 Rope Climbs
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Gymnastics August 19, 2015 (Wednesday)
Read More: Gymnastics August 19, 2015 (Wednesday)Gymnastics requires strength, flexibility, and coordination. JP is demonstrating the “Dragon Walk” or the “Spiderman.” This movement tests the strength, flexibility, and coordination of the entire body. Most importantly, JP is having fun while he’s working.
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WOD August 19, 2015 (Wednesday)
Read More: WOD August 19, 2015 (Wednesday)Full Snatch1 x 1 @ 95% of your 1 rep max full snatchComplete for time:“Heavy Randy” (95/65)75 Power Snatches*Time Cap 10 Minutes
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Boot Camp August 18, 2015 (Wednesday)
Read More: Boot Camp August 18, 2015 (Wednesday)Hello Boot Campers! Here’s a quick & easy way to “keep it clean” while you closeout the summer season! We will start a friendly, healthy habit and accountability challenge soon. Our Focus is: Cleaner Eating HabitsHealthy Decisions (including a daily salad/veggies)Smarter Portions of Food3 Days of Exercise Boot Camp and/or Barbell Club*All workouts/food tips will…
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WOD August 18, 2015 (Tuesday)
Read More: WOD August 18, 2015 (Tuesday)Complete for time:5 Mile Run (800m x 10)*Time Cap 48 Minutes
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WOD August 17, 2015 (Monday)
Read More: WOD August 17, 2015 (Monday)Full Clean 1 x 1 @ 95% of your 1 rep max full cleanBack Squat1 x 1 @ 95% of your 1 rep max back squat Complete for time:45 Thrusters (95/65)45 Pull Ups*8 minute cap
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Gymnastics August 15, 2015 (Saturday)
Read More: Gymnastics August 15, 2015 (Saturday)Gymnastics Skills and Drills Day! Gymnastics is the big portion of the pyramid shape. A lot of athletes power their way through movements -like ring and bar muscle ups without proper body positioning. Without the basic fundamentals of balance, movement, flexibility, strength, control, and body positioning, the athlete will eventually experience injuries. Without correction, these…
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Boot Camp August 14, 2015 (Friday)
Read More: Boot Camp August 14, 2015 (Friday)Today’s workout:The 5:30a crew had a total of 13 teams.Team of three1 Mile Plate Carry 45/25300 Wall Balls 20/143000 Meter Row *Each partner carries a plate*Rotate wall balls every 10 reps*Wall Ball must never touch the ground *Rotate rowing every 200 meters
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WOD August 14, 2015 (Friday)
Read More: WOD August 14, 2015 (Friday)Split Jerk2 x 1 @ 90% of your 1 rep max split jerkOverhead Squat2 x 1 @ 90% of your 1 rep max overhead squatComplete 2 rounds for time:10 HSPU 20 Weighted Pistol Squats 30 Overhead Squats (95/55)
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Gymnastics August 12, 2015 (Wednesday)
Read More: Gymnastics August 12, 2015 (Wednesday)Chris has a very busy schedule. He finally got to join the gymnastics class today. Chris rocked everything I threw at him on the Tumbl Track. The pic is his first try at head spring movement. He rocked the other trys!
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CrossFit – Sun, Nov 24
CrossFit One World – CrossFit Bear Complex (12 Min E2MOM 3 Rep Bear Complex @ 55% Push Press Add 5 Pounds every Set) Power Clean Front Squat Push Press Back Squat Second Push Press LVL 1 Beat the Rush (Time) For Time 50 Plate Air Squats 25/15 40 Plate Sit ups 30 Plyo Plate Push…
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CrossFit – Sat, Nov 23
CrossFit One World – CrossFit Annie (Time) 50-40-30-20-10 Double-unders Sit-ups 221115 (AMRAP – Rounds and Reps) 12 minute AMRAP of: 12 kettlebell swings 12 kettlebell squats 12 single-arm kettlebell push presses ♀35lb KB ♂ 53lb KB
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CrossFit – Fri, Nov 22
CrossFit One World – CrossFit Snatch (12 Min E2MOM (6 Sets) Set: 1st-3rd for 3 Reps Set: 4th-6th for 2 Reps Start @ 65% 1 RM Snatch (Squat Snatch) Increase 5 Every Set) Metcon (Time) 6 Rounds For Time 15 American Kettle-Bell Swings 10 KB Goblet Squats 5 Toes to Bar Rx KB 53/35 RX…