Month: December 2024
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WOD July 30, 2015 (Thursday)
Read More: WOD July 30, 2015 (Thursday)Tabata – Hollow RocksTabata – Sit UpsTabata – Mountain ClimbersTabata – PlanksTabata Ball Slams*Score is total reps
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Gymnastics July 29, 2015 (Wednesday)
Read More: Gymnastics July 29, 2015 (Wednesday)Gymnastics is great for just about everything we do in life. As we get older, we need to get in touch with our childhood fun days. Little Kiera showed us her cheerleader jump!
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WOD July 29, 2015 (Wednesday)
Read More: WOD July 29, 2015 (Wednesday)Front Squat5 x 2 @ 85% of your 1 rep max Front Squat“Macho Man” – 20 Min EMOMEvery minute on the minute you must complete the following reps3 Power Cleans + 3 Front Squats + 3 Push Press*Pick your weight and tell the coach how many minutes you DID NOT compete the cycle.
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WOD July 28, 2015 (Tuesday)
Read More: WOD July 28, 2015 (Tuesday)Complete 10 rounds for time – 15 Minute Cap100m Farmer’s Carry200m Sprint Complete for time – 15 Minute Cap100 Toes To Bar*5 Box Jumps each time you come off the bar
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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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CrossFit – Sat, Jan 11
CrossFit One World – CrossFit Rope Climb (10 Min Novice-Rope Climb Practice Moderate- E2MOM 1 Rope Climb Advance- EMOM 1 Rope Climbs) Metcon (AMRAP – Rounds and Reps) 10 Min AMRAP 5 Pull ups 10 Push Up 15 Air Squat Rest/ Transition 60 Seconds Metcon (AMRAP – Rounds and Reps) 10 Min AMRAP 5 Power…
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CrossFit – Fri, Jan 10
CrossFit One World – CrossFit Back Rack Reverse Lunges (12 Min E2MOM 6 Rep Back Rack Reverse Lunges (3-Left 3-Right) 3 Rep Tempo Back Squat (5 Second Count Descent, Rapid drive up) @ 60% 1 RM Back Squat) Back Rack Reverse Lunges: Control Descending leg, prevent from crash down onto the floor. Back Squat: Focus…
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CrossFit – Thu, Jan 9
CrossFit One World – CrossFit Zots Press (12 MIn E2MOM 4 Reps Sots/Zots Press @ Bar/ 35% Body Weight) Metcon (Time) 4 Rounds for time 30 Double Unders 15 Hang Power Cleans 30 Sit Up 15 Hand Release Push Up Rx 135/95 Rx+ 155/115