Month: January 2025
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WOD April 6, 2017 (Thursday)
Read More: WOD April 6, 2017 (Thursday)Skill Work Max Plank Hold, time cap 7 mins This is something we have in the wall of records so push your core to the limit here! Weightlifting Squat Clean and Jerk (E3MOM 12 MINS, 3 SQUAT CLEANS + 1 Jerk @75-85% CNJ) We will perform 3 squat cleans and on the third clean we…
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WOD April 5, 2017 (Wednesday)
Read More: WOD April 5, 2017 (Wednesday)Skill Work Toes-To-Bar (5 Minutes to ESTABLISH MAX UNBROKEN TOES TO BAR) Weightlifting Deadlift (E2MOM 12 MINS 4 deadlift at 80% of 1 rep max) Every 2 minutes for 12 mins 4 deadlifts Metcon For time: (Time Cap: 15 mins) 50-40-30-20-10 Double Unders 25-20-15-10-5 Dumb Bell Power Clean 50/35 Rx The dumb bell power clean…
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WOD April 4, 2017 (Tuesday)
Read More: WOD April 4, 2017 (Tuesday)Skill Work Pull-ups: 5 Minutes to estabishlish a Max Unbroke Kipping Pullups This is something you can look to try to get on the wall of records! Weightlifting Shoulder Press (E2MOM 12 mins 4 Strict press at 80% of 1rm press ) Be conservative with you strict press percentage here at exactly 80% we have…
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WOD April 3, 2017 (Monday)
Read More: WOD April 3, 2017 (Monday)Skill Work Tabata Wall Facing Squats Weightlifting Front Squat (E2MOM 12 Mins 4 Front Squats at 80% of 1 RM ) 6X4 at 80% Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 10 Mins 3,6,9… Power Snatch 95/65 Burpee box jump overs Rx+: 135/95 Power Snatch
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WOD March 31, 2017 (Friday)
Read More: WOD March 31, 2017 (Friday)EMOM: 10 minutes Uneven Kettlebell walk across floor Male: 24/32 KG Female 16/24 KG One set equals starting from the rower end of the floor back to the rowers WOD: Option A OR B Wods (not both) A: School Boy AMRAP: 20 minutes 5 Body weight deadlifts 1 Rope climb *OR* B: School Boy V2…
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WOD March 30, 2017 (Thursday)
Read More: WOD March 30, 2017 (Thursday)Tabata: Hollow body and Superman holds *alternating* E2MOM: 12 minutes 5 Front squats at 70-75% of 1 rm For Time: 800 Meter Run 20 burpee pull ups 600 Meter Run 15 burpee pull ups 400 Meter Run 10 burpee pull ups *Cap: 23 minutes
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WOD March 29, 2017 (Wednesday)
Read More: WOD March 29, 2017 (Wednesday)Tabata: Hand stand push ups OR hand stand hold E3MOM: 12 minutes 2 Snatches at 90% of 1rm For Time: 50-40-30-20 Calorie row Double unders Push press 35/45 *Cap: 15 minutes
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WOD March 28, 2017 (Tuesday)
Read More: WOD March 28, 2017 (Tuesday)Tabata: Front rack weighted lunges alternating steps E2MOM: 10 minutes 4 Deadlifts at 70-75% of 1rm AMRAP: 9 minutes 5 Hang power cleans 95/135 10 Box jumps 20/24 15 Toes to bar
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WOD March 27, 2017 (Monday)
Read More: WOD March 27, 2017 (Monday)EMOM: 6 Minutes 3 Weighted pull ups or body weight pull ups E2MOM: 12 minutes 5 Back squats @ 75% of 1 rm =6 sets of 5 reps every 2 minutes For Time: 21-15-9 Lateral burpee over bar Over head squats Rx: 65/95, Rx+: 95/135
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Kettlebell Seminar 2017
Read More: Kettlebell Seminar 2017Saturday March 25th from 12:45pm – 2:15pm Kettlebell Seminar with Coach Cheri Bell! Coach Bell will have a clinic covering kettlebell movements. Everyone from the beginner to the well experienced will benefit from this class. If you don’t know the movements, you will learn them. If you know them, you will sharpen them. Coach Bell will…
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Popular Posts
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CrossFit – Thu, Jan 16
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 – Wed, Jan 15
CrossFit One World – CrossFit Zots Press (12 MIn E2MOM 4 Reps Sots/Zots Press @ Bar/ 35% Body Weight) Metcon (AMRAP – Rounds and Reps) 12 Min AMRAP 5 Wall Walks 10 Cal Row 5 KB Sumo Deadlift-High Pull 10 Russian KB Swings Rx KB 70/53 Rx+ Vest 20/14 KB 70/53
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CrossFit – Tue, Jan 14
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 Grit (Time) With a Running Clock in 14 minutes From…