8/3/15

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image

Weightlifting:

Clean x5

3N3

Handstand push ups- accumulate 30 strict reps not for time


7/30/15

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image

Weightlifting:

back rack lunges x5

Good Mornings x8

Hip extensions- 5 sets of 10


7/29/15

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image

15 minutes of Handstand Walk skill session


7/28/15

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10614223_829598897081970_6752381408609140223_n

Weightlifting:

Front Squat x3

Back Squat x5

Shoulder Press x5

Strict Pull ups- 3 sets of max reps


7/27/15

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image

Weightlifting:

full clean x5

3 N 3

Handstand Push ups- 3 sets of max reps


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trim.6FFC9AF9-3BF1-4C51-AEA8-EA96D18B3BE9

Start em early on the right track and they’ll develop into something great!


5/14/15

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6a00d8341bf90553ef016762dfba90970b-800wiPush Press x3

——————

For Time:

75 Double unders

50 Wall Balls(20/14)

25 Burpees

50 Wall Balls

70 Double unders


2/9/15

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1450922_848015871906939_34265197624569467_n2K Row for time
EMOM complete Death by Thrusters at 95/65#
At the 1-min mark get off the rower and do 1 thruster. At the 2-min mark get off the rower and complete 2 thrusters, and so on…


1/15/15

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10620673_810294095679117_7311100302733199154_nEMOM for 10 minutes:

1 Power Clean + 2 Front Squats

———————–

Teams of 2

20 min Amrap- Partner 1 completes a round then partner 2 completes a round

10 Burpees

10 Air Squats

10 Abmat Sit ups


1/14/15

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1511271_811699175538609_5796351931979665786_nPlank Hold

:30 work, :30 rest for 10 minutes

————————–

10-9-8-7-6-5-4-3-2-1

KB Swings(55/35)

Abmat Sit ups


1/13/15

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10407110_814412708600589_1524673897294250754_nBack Squat-1rm

——————

1 Mile Run for time


1/12/15

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10345726_817034481671745_6860739576312440353_n2 Rounds for time:

50 Wall Balls(20/14)

50 Sumo Deadlift High Pulls(75/55)

50 Box Jumps(24/20)

50 Push Press(75/55)

50 Calorie Row


1/8/15

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10678750_817480671627126_6289530844611420834_nFor Time:
 
10 Wall climbs
30 OH squats 95/65
1,000m row
8 wall climbs
20 OH squats 135/95
750m row 
6 wall climbs
10 OH squats 155/105
500m row

1/7/15

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10418266_10203188417770872_1900497124014180977_nWith a Partner:

Row

2 x 1,000 meters

4 x 500 meters

4 x 250 meters


1/6/15

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6a00d8341bf90553ef016762dfba90970b-800wiBack Squat-5rm

——————–

Open 12.1

Amrap 7

Burpees to 6 inch target above max reach


12/30/14

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10429252_818406241534569_4876985560394327868_n2 Rounds for Time:

30 Calorie Row

30 Wall Balls(20/14)

30 Deadlifts(185/135)

30 Burpees


12/29/14

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10848050_819001881475005_21520009894245265_nPower Clean + 2 Front Squats

Work up to a max weight

—————————-

2,000 Meter Row


12/24/14

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xmas-crossfit-580x280Partner Wod:

2 Rounds for time

2,000 meter row- must switch every 500 meters

100 med ball cleans(20/14)

100 Abmat sit ups

100 Dumbell Snatches(35/20)


12/23/14

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67372_821126941262499_1842890051496812866_nFront Squat- 5rm

——————-

21-15-9

Thrusters(95/65)

Burpees


12/22/14

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1014954_821770021198191_7635562749732667910_oPush Press-5rm

——————–

800 meter Run for time

—————————

1,000 meter Row for time


12/18/14

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10420399_805940039447856_8697690555455223881_nBack Squat-5rm

———————

“Jackie”

1,000 meter Row

50 Thrusters(45)

30 Pull ups


12/17/14

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553144_10151164978357511_1597789604_n3 Rounds

800 meter run

1 minute rest

400 meter run

1 minute rest

400 meter run

2 minute rest


12/16/14

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21-15-9

C2B Pull ups

Kettlebell Swings(70/55)

Rest 5 minutes

12-9-6-3

Power Snatches(155/105)

30 sec L-Sit Hold after each set


12/15/14

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95facebook9541543948495EMOM for 20 min:

Even- 15 calorie Row

Odd- 20 Wall Balls(20/14)


12/10/14

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Planks

Tabata- :20 work, :10 rest for 10 minutes

——————————–

“Boat Race”

3 Rounds

500 meter Row

400 meter Run

Rest exactly 3 minutes between rounds


Say NO to crack!

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Chris7There are athletes at the highest level of every sport that still don’t really know what it’s like to truly “put in the work”. In CrossFit, a lot of high level athletes come to us and will not consistently work on things like mobility and endurance. They will do 8 WODS a day, but won’t do these little things. Mobility and endurance work specifically are boring and take a while to see big time improvement. WODS give athletes a feeling of instant gratification.

Like smoking crack. Crackheads experience a wave of euphoria accompanied shortly after by a feeling of remorse, emptiness and an intense need for more. Excessive wodders (EWs) experience a pumping up of the muscles and occasionally the euphoria of “winning”. But are they getting better? Who knows if they don’t track it, and are WODS really the best way to test individual skills?

Over time, EWs require more to feel the same level of  accomplishment. Which always leads to injury or overtraining. So say NO to crack!

Eat a nutritious salad instead. Work on progressions and train smarter, NOT harder


12/9/14

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beastBack Squat- 5rm

———————-

2011 Open Workout 11.1

AMRAP 10 Min

30 Double Unders

15 Power Snatch 75/55


12/8/14

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b30e497b27357b5d5beabda34d6df3a410  Rounds

Every 90 Seconds

2 Hang Power Cleans

*Goal is to go up in weight every set

——————————–

4 Rounds for Reps

1 Min Pull Ups

1 Min Max Reps KB Swing 77/53

1 Min Box Jumps 24/20

1 Min Rest

 

12/4/14

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Jump-2

AMRAP 30 of:
200 Double unders
100 Air Squats
80 Burpees
60 Wall Balls, 20/14
40 T2B
20 HSPU
10 Muscle ups


12/3/14

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1209078_429680530485659_1131464241_n

 

40 Min EMOM

Even – 20 meter Bear Crawl

Odd –  5 Pull Ups, 5 Push Ups

 


12/2/14

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IMG_1851

 Back Squat- 5rm

———————–

2,000 meter row for time


12/1/14

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karaFor time:

50 Double Unders

10 Clean and Jerks 155/105

40 Double Unders

8 Clean and Jerks 155/105

30 Double Unders

6 Clean and Jerks

20 Double Unders

4 Clean and Jerks

10 Double Unders

2 Clean and Jerks


11/26/14

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154578_477827369022006_158563102023426638_n

 

Partner Wod

With a running clock:
A. 15-12-9 Burpee Box Jump Overs, 24/20
150m Row after every round.

B. 12-9-6 Burpee Box Jump Overs, 24/20
150m Row after every round.

C. 9-6-3 Burpee Box Jump Overs, 24/20
150m Row after every round.

Athlete 1 completes all of “A” (the 15-12-9 and runs). When athlete 1 comes back from the third 150m Row of “A” they will tag athlete 2 who will also complete all of “A”. Once athlete 2 is done they will tag athlete 1, who can then begin to work on “B”. Time is called when athlete 2 completes “C”.

 

11/25/14

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1743646_799582756764290_6385275657012660283_nPush Press- 5rm

———————–

3 Rounds for time:

400 Meter Run
12 Thrusters (95/65)
21 Toes to Bar


11/24/14

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10605991_799582793430953_6840989936312694762_n1 Mile Run

————————

Every other minute on the minute for 20 minutes:

1 Power Clean(135/95)

2 Front Squats

8 Burpees over the bar

 

11/20/14

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IMG_4243Air Force WOD

For Time:

20 Thrusters 95/65

20 Sumo Deadlift High Pull

20 Shoulder to Overhead

20 Overhead Squats

20 Front Squats

Every Minute you must stop where you are and perform 4 burpees

 

11/19/14

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10408010_873261626039825_7142255294478251290_nDeath By:

Push ups and Sit Ups

————————

Death By:

Burpees


11/18/14

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IMG_4795Push Press- 5rm

——————–

Fight Gone Bad

3 Rounds- 1 minute at each station

Wall Balls(20/14)

Sumo deadlift high pulls(75/55)

Box Jumps(20)

Push Press(75/55)

Row for calories

Rest


11/17/14

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Inverse Tabata Hang Cleans(135/95)

Inverse Tabata Front Squat(135/95)

Inverse Tabata Deadlift(135/95)

 

Inverse Tabata means 10 seconds on 20 seconds off.  You will do 4 minutes (8 intervals) at each exercise, resting 2 minutes between movements.)

 ————————————

15 Min AMRAP

5 Burpees

10 Pull ups

30 Double Unders


11/13/14

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:30 work, :30 rest for 10 min

Plank Hold

——————-

3 Rounds for time:

30 Overhead Walking Lunges(135/95)

30 Box Jumps(30/24)


11/12/14

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800 meter Progression workout #2

3 sets: 4 x 200 meter run

60 second rest between reps

3 minute rest between sets


11/11/14

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For Time:

400 meter run

21 Thrusters(75/55)

21 Pull ups

15 Thrusters

15 Pull ups

9 Thrusters

9 Pull ups

400 meter run

21 Thrusters

21 Pull ups

15 Thrusters

15 Pull ups

9 Thrusters

9 Pull ups

400 meter run


11/10/14

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With a Running Clock:

0-15:00

Find your 1rm Squat Clean

15:01-30:00

Find your 3rm Front Squat

30:01-45:00

Find your 5rm Back Squat


11/5/14

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5 Rounds:

800 meter run

1 minute Plank

2 minute Rest


Girls Gettin It!!

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We have a lot of work to do ladies!!


10/30/14

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10 Rounds For Time:

5 Clean and Jerks(135/95)

1 Round of Cindy

(5 Pull ups, 10 Push ups, 15 Squats)


Nighttime Recovery

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This is a Secret Weapon! Recover faster than ever with this product.

We stock these at the gym or you can order online www.advocare.com/140835590


10/29/14

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5 Rounds:

12 Max Distance Broad Jumps

200 meter sprint

90 second rest between rounds


10/28/14

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10 Rounds:

500 meter row

10 GHD Sit ups


10/23/14

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3 Rounds:

1 min Plank 

1 min rest

————-

30-20-10

Deadlift 225/155

Burpees

10-20-30

Front Squat 155/105

Burpees