Monthly Archives: November 2018

CrossFit

CrossFit Weightlifting Squat Program Stamina Squatting Alternating On the Minute x 12 (6 Rounds):Odd Minutes: 1 Front SquatEven Minutes: 3 Back Squats Barbell Loaded at 70% of 1RM Front Squat (Both Lifts) Metcon Metcon (Time) 21-18-15-12:Row CaloriesBike Calories 30 DB Burpee Box Step-Overs (You choose weight) 12-15-18-21:Row CaloriesBike Calories (Females: 18-15-12-9 and 9-12-15-18)

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Chipper

Chipper Metcon Metcon (Time) 10 HSPU20 Burpee Box Jumps 24/2030 KBSnatch 53/3540 T2B1000m Row40 T2B30 KB Snatch20 Burpee Box Jumps10 HSPU

Categories: wod

CrossFit

CrossFit Weightlifting Metcon (Weight) On the 0:00 – 10 Power Clean & Jerks (95/65)On the 2:00 – 8 Power Clean & Jerks (115/75)On the 4:00 – 6 Power Clean & Jerks (135/85)On the 6:00 – 4 Power Clean & Jerks (155/95)On the 8:00 – 2 Power Clean & Jerks (175/105) RX+ Start at 135/85 and […]

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CrossFit

CrossFit Gymnastics Metcon (No Measure) Strict GymnasticsAMRAP 5 at Each (10 Minutes Total):1st AMRAP: 3 Strict Chest to Bar Pull-Ups + 5 Strict Handstand Push-ups2nd AMRAP: 5 Strict Ring Dips + 7 Horizontal Ring Rows Metcon Metcon (Time) 21 Hang Power Cleans (115/75)21 Barbell Facing Burpees100 Double Unders15 Hang Power Cleans15 Barbell Facing Burpees75 Double […]

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CrossFit

CrossFit Weightlifting Squat Program Stamina Squatting Alternating On the Minute x 12 (6 Rounds):Odd Minutes: 3 Front SquatsEven Minutes: 6 Back Squats Barbell Loaded at 55% of 1RM Front Squat (For Both Lifts) Metcon Metcon (Time) 3 Rounds For Time:20/14 Calorie Row10 Power Clean and Jerks (95/65) RX+ 115/85

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SOS

SOS Metcon Hotshots 19 (Time) 6 Rounds for time of:30 Squats19 Power Cleans, 135# / 95#7 Strict Pull-ups400m Run

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Partner WOD

Partner WOD Metcon Metcon (Time) 3 Rounds For Time:1,000 Meter Row42 Burpee Box Jump Overs (24/20)30 American KBS 53/3518 HSPU6 Bar Muscle Ups/12 Pull-ups

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CrossFit – Class @ 9am only.

CrossFit – Class @ 9am only. Team- Announcing our next Individuals training cycle – “Grindston November 26 – January 14 (8 Weeks) A Grindstone isn’t a sexy piece of equipment. It’s a thick stone that is used to shape… weaponry. In order to create the tip of the spear, the razor-edged bladed of a sword, […]

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Thanksgiving Day WOD

Thanksgiving Day WOD Thanksgiving Day WOD’s 7am and 8:30am @ the box. Happy Thanksgiving! Metcon Metcon (Time) Thanksgiving with the Girls “Angie’s” House 25 Pull-Ups 25 Push-Ups 25 Sit-Ups 25 Air Squats “Helen’s” House 400 meter Run 21 American Kettlebell Swings (53/35 lb) 12 Pull-Ups “Fran’s” House 21 Thrusters (95/65 lb) 21 Pull-ups “Nancy’s” House […]

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Deload Week

Deload Week Weightlifting Overhead Squat (Tempo OHS) Moderate Set of 25 Second Down, 2 Second Pause. Metcon Metcon (Time) For Time:50/35 Calorie Row35 Lateral Barbell Burpees50 Overhead Squats (95/65)

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