Month: January 2025
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Bootcamp November 20, 2014 (Thursday)
Read More: Bootcamp November 20, 2014 (Thursday)Goshhhhhhhdamnnnnnnn!!!!!Big big big “two thumbs up” to the 6:00pm and the 8:00pm “Boot Camp Barbell Club” it looks like they are competing against each other and the 5:30am group, to be named the strongest class.6:00pm recap:Jacob and Chi set the tone on platform #1 and the ladies on platforms 2, 3, and 4 completely stepped…
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WOD November 21 (Friday)
Read More: WOD November 21 (Friday)Take 21 minutes to establish a 1 Rep Max Snatch (full snatch) and then… Complete the following for time: Power Snatch 10-9-8-7-6-5-4-3-2-1OvHd Squat 1-2-3-4-5-6-7-8-9-10 (Overhead squat) You will always complete 11 reps per round. Example: 10 power snatch + 1 overhead squat9 power snatch + 2 overhead squat8 power snatch + 3 overhead squat ***Every…
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WOD November 20, 2014 (Thursday)
Read More: WOD November 20, 2014 (Thursday)Warm UpMobility (Coach’s Choice) Complete for time:1 Mile Run – 10 Min CAP Complete for time:50 Push Ups and 50 Pull ups – 10 Min Cap Complete for time:1 Mile Run – 10 Minute Cap *The clock must run from 0:00 to 10:00, once the time cap has been completed, the next workout will start.…
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WOD November 19, 2014 (Wednesday)
Read More: WOD November 19, 2014 (Wednesday)Establish a 5 Rep Max Front Squat and then… Complete 5 rounds for time: 7 Front Squats (155/115) (135/96) (115/75)7 Burpees 100 meter run
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Bootcamp Barbell Club November 18, 2014 (Tuesday)
Read More: Bootcamp Barbell Club November 18, 2014 (Tuesday)Hey Bootcampers! Here’s a quick recap of today’s 5:30am “Boot Camp Barbell Club” The focus for all participants was to find a 1 rep max back squat and a 1 rep max strict shoulder press. The purpose is to find your current level of strength and to use the information to properly build up to…
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Bootcamp Barbell November 18, 2014 (Tuesday)
Read More: Bootcamp Barbell November 18, 2014 (Tuesday)What’s up Boot Campers!Tomorrow is the very first day of the “Boot Camp Barbell Club” and to the people that have registered, I want you to know…you’ve made a great decision!The Morning class starts at 5:30am sharp!The evening class starts at 6:00pm sharp!The night class starts at 8:00pm sharp!The “Boot Camp Barbell Club” is for…
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WOD November 18, 2014 (Tuesday)
Read More: WOD November 18, 2014 (Tuesday)Establish a 3 rep max “strict press” and then… 21-15-9 Push Press Toes to Bar Calorie Row (135/95) (115/75) (95/65)
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WOD November 16, 2014 (Monday)
Read More: WOD November 16, 2014 (Monday)Take 21 minutes to establish a One Rep Max Deadlift and then… @ 70% of your 1rm deadlift, complete the following: AMRAP – 9 Minutes5 Deadlifts10 Plate Thrusters (45/25) 5 Box Jumps (24/20)
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TEAM WOD November 15, 2014 (Saturday)
Read More: TEAM WOD November 15, 2014 (Saturday)Hey everyone I’ll be coaching the 9am CrossFit class this Saturday and I’d like to encourage all of you to bring a friend or family member to join you for the “not so pleasant” workout. I’m sure many of you have noticed that the workout for Saturday has not been added to the whiteboard, this…
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WOD November 14, 2014 (Friday)
Read More: WOD November 14, 2014 (Friday)Back Squat 3×5@75% 2×2@80% 2×2@85% 3×1@90% and then… 100m “Sprint” Row x16 (20 second rest between each sprint) Score is the slowest sprint
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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
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CrossFit – Wed, Jan 8
CrossFit One World – CrossFit Hang Clean (12 Min E2MOM 2 Rep Hang Clean (Not Power) 3 Rep Tempo Front Squat (5 Second Count Descent, Rapid drive up) @ 60% 1 RM Front Squat) Front Squat: Focus on slowing down on the descent Front Squat Metcon (AMRAP – Rounds and Reps) 15 Min AMRAP 10…