Month: November 2016

CrossFit WOD 12/1/16

Skill: Double Under Practice Tabata Double Unders WOD: For time: Run 400m 20 KB Swings (70/53)(53/44)(44/35) 20 Pull-ups (C2B/Pull-ups/Banded) 20 Goblet Squats (70/53)(53/44)(44/35)  Run 400m 15 Kettlebell Swings 15 Pull-ups  15 Goblet Squats  Run 400m  10 Kettlebell Swings  10 Pull-ups more »

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CrossFit WOD 11/30/16

Strength: CrossFit Total 1: 10 min to Establish highest 1 rep Back Squat 10 min to Establish highest 1 rep Shoulder Press 10 min to Establish highest 1 rep Deadlift WOD: Diane loves Burpees 21-15-9 reps for time of: Deadlift more »

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CrossFit WOD 11/29/16

Strength: Floor Press Warm-up sets: 1×10, 1×8 Work sets: 5×5 WOD: 5 RFT Run 200m 20 Hand Release Push-ups / Push-ups  20 Box Jumps (30/24)(24/20)(20)

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CrossFit WOD 11/28/16

Strength: CF Olympic Weightlifting Total Snatch: Warm-up: 2×5, 2×3 Work sets: 3 attempts at a 1RM Clean & Jerk: Warm-up: 2×5, 2×3 Work sets: 3 attempts at a 1RM WOD: “Grace” Clean & Jerk 30 reps for time (135/95)(95/65)(75/55)

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CrossFit WOD 11/26/16

“Lumberjack 20” 20 Deadlifts (275/185)(225/125)(135/85) Run 400m 20 KB swings (70/53)(53/44)(44/35) Run 400m 20 Overhead Squats(115/75)(95/65)(65/35) Run 400m 20 Burpees Run 400m 20 Pullups (C2B)(regular)(Banded) Run 400m 20 Box jumps (24″/20″) Run 400m 20 DB Squat Cleans (45/30)(35/20)(25/10) Run 400m more »

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CrossFit WOD 11/25/16

A reminder that there is NO 6am or 7pm class today. All other classes are on as normal. Strength: Complex: 1 Power Clean 1 Front Squat 1 Push Press –then– (no more than a few seconds) 1 Power Clean 1 more »

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CrossFit WOD 11/23/16

Strength: Deadlift Warm-up sets: 1×10, 1×8, 1×5 Work sets: 1×5, 2×3, 1×5 WOD: “Rankel” AMRAP in 20 min of: 6 Deadlift (225/155)(185/115)(135/85) 7 Burpee Pull-Ups 10 KB Swings Run 200m

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CrossFit WOD 11/22/16

Strength: 3 Position Snatch WOD: “Nancy” 5 RFT: Run 400m 15 OHS (95/65)(75/45)(45/35)

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CrossFit WOD 11/21/16

Skill: Handstand Push-up Practice and Progression WOD: For 5 cycles:  AMRAP in 4 min of: 3 Burpee Box Jumps (30/24)(24/20)(20) 6 HSPU / Inverted Box PU 9 Med Ball Clean (20/14)(14/12)(12/10) 12 Air Squats *Rest 1 min btwn cycles

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CrossFit WOD 11/19/16

WOD: “Wittman” 7 RFT: 15 Kettlebell Swings 15 Power Cleans 15 Box Jumps “U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, Montana, assigned to the 1st Battalion, 12th Infantry Regiment, 4th Brigade Combat Team, 4th Infantry Division, based out of more »

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