Thursday, 1-31-13

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Strength/Skill – DEADLIFT – 15 MINS TO FIND 2 RM (WARM UP GOOD) – CLOCK WILL BE SET 20 min AMRAP: 1 Rope climb 5 Handstand push-ups 15 K.B. Swings (1.5/1 pood) 20 Mountain Climbers (Knees touch elbows on every rep)

Wednesday, 1-30-13

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Strength/Skill – Power Clean Find your 1 RM – Your 1 RM is w/ good technique. Once technique goes out the window….your 1 RM is 10 lbs. less!!!!! For Max Reps: Max reps of High hang power clean (60% of 1RM Power clean) in 1 minute Max reps of Box jump (24/20) in 1 minute […]

Tuesday, 1-29-13

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Strength Skill – Hang Snatch Pull 75%x2x3 Snatch Balance 75%x2x2x2 5 R.F.T. 5 TnG (to knee) Hang Snatches 95/65 Scale as needed 15 Sec. C2B Flexed Arm Hang (Pronated/Supinated Grip) 5 Man Makers 45/25

Monday, 1-28-13

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Skill – Sumo Deadlift – 1-1-1-1-1…HEAVY SINGLE NO ONE REP MAXES, IT IS NEW FOR US Advantages in using the Sumo over the conventional style of deadlift. 1. Greater range of knee extension at the bottom of the lift. 2. A more upright posture. 3. The distance the weight must be moved is greatly reduced. […]

Saturday, 1-26-13

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There are no longer 6 PM Tuesday classes. CrossFit Kids are the house!!!! Lieutenant Andrew Richard Nuttall, 30, from the 1st Battalion Princess Patricia’s Canadian Light Infantry (1 PPCLI), based in Edmonton, Alberta, serving as a member of the 1 PPCLI Battle Group was killed by an improvised explosive device that detonated during a joint […]