Month: February 2017

CrossFit WOD 3/1/17

Strength: Squat Clean Warm-up sets: 1×5, 2×3 Work sets: 3×2 reps & 2×1 reps WOD: 4 RFT of: 15 Power Cleans(135/95)(115/75)(95/55) Run 200m 15 Wall Balls (20/14)(14/12)(12/10)

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CrossFit WOD 2/28/17

Skill: Pistol Practice and Progression WOD: (22 min) 10 min alt EMOM  10 alt pistols / modified pistols 8 HSPU / 30 sec Handstand Hold Rest 2 min 10 min alt EMOM  30 Air Squats 20 Pushups

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CrossFit WOD 2/27/17

Strength: Back Squat Warm-up sets: 1×10, 1×5, 1×3 Work sets: 5×2 reps  WOD: “Incredible Hulk” AMRAP in 20 min of: 5 Deadlifts  5 Power Clean  5 Front Squat 5 Push Press 5 Back Squat (115/75)(95/55)(75/35) **Do not just DROP the more »

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CrossFit WOD 2/25/17

WOD: “Zimmerman” AMRAP in 25 min of: 11 C2B Pullups / Pullups / banded  2 Deadlifts (315/225)(275/185)(185/135) 10 HSPU / Inverted Box PU  **If you did not do 17.1 and do not need to be judged then you can choose more »

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CrossFit WOD 2/24/17

CrossFit Open 17.1 !!! Remember 6am and 12pm classes are scheduled as usual. Evening classes will be our “Friday Night Lights” CF Open event. It will start at 5pm and go until finished followed by us going to Torched Hop more »

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CrossFit WOD 2/23/17

In anticipation for The Open WOD being released tomorrow evening and us doing it Friday, we are doing an “active rest WOD”. Coaches will focus on improving students rowing technique during the skill portion. Remember about our “Friday Night Lights” more »

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CrossFit WOD 2/22/17

Skill: Double Under Practice WOD: “Tabata This w/ double Unders” Tabata Air Squat Rest 1 min Tabata Pull-Up Rest 1 min  Tabata Push-Up Rest 1 min  Tabata Sit-up Rest 1 min Tabata Double Unders **The Tabata interval is 20 sec more »

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CrossFit WOD 2/21/17

Strength: Strict Press Warm-up sets: 1×10, 1×8 Work sets: 5×5 reps  WOD: “Jack” AMRAP in 20 min of: 10 Push Press (115/85)(95/65)(65/35) 10 KB Swings (53/44)(44/35)(35/20) 10 Box Jumps (24/20)(20) **Do not drop the barbells with small weights on them. 

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CrossFit WOD 2/20/17

CrossFit Open starts this week! We will be doing a “Friday Night Lights” event starting this Friday. Check your email for info or pick up an information sheet from your coach at class. Go register for the open here: https://games.crossfit.com/article/2017-reebok-crossfit-games-season-schedule more »

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CrossFit WOD 2/18/17

WOD: “ANGIE” For time compete: 100 Pull-ups  100 Push-ups  100 Sit-ups  100 Air Squats **Must complete all the reps of one exercise before moving to the next exercise. 

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