Category: WOD
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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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WOD July 22, 2015 (Wednesday)
Read More: WOD July 22, 2015 (Wednesday)Front Squat5 x 2 @ 85% of 1RM Front SquatComplete for time:30 “Clusters” (155/115)The “Cluster” is a Full Squat Clean into a Thruster. The bar MUST start from the floor for each rep.
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2015 Crossfit Games July 21-26
Read More: 2015 Crossfit Games July 21-26The Incredible Diane Urban will be competing in the Master’s Competition at the 2015 Reebok Crossfit Games. The venue this year will be at the StubHub Center in Carson, California. Diane will be competing in the Master’s Competition on July 21-23 (Tues-Thurs). The Team and Individual Competitions will begin on Wednesday, July 22, and continue through the weekend.…
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CrossFit – Sat, Nov 30
CrossFit One World – CrossFit Grace (Time) For Time: 30 Clean and Jerks, 135# / 95# The Ghost (AMRAP – Reps) 6 rounds of: 1 minute of rowing 1 minute of burpees 1 minute of double-unders 1 minute of rest
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CrossFit – Fri, Nov 29
CrossFit One World – CrossFit Push Press (12 Min E2MOM (6 Sets) Set: 1st-3rd for 3 Reps Set: 4th-6th for 2 Reps Start @ 70% 1 RM Push Press Increase 5 Every Set) Metcon (AMRAP – Rounds and Reps) 12 Min AMRAP 15 Push Ball 10 American Kettle Bell Swings 10 Push ups 15 Overhead…
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CrossFit – Thu, Nov 28
Announcements Thanksgiving schedule: Hypehitters @930am CrossFit @1030am Open gym @1130am-1pm HAVE A SAFE AND HAPPY THANKSGIVING! CrossFit One World – CrossFit Metcon (AMRAP – Reps) 15 Min AMRAP Team of two Partner A 15/12 Cal Row 10 Hang Power Snatch Partner B Max Burpee Wall Ball Partner A must complete entire movement in order to…