Monday, 2-17-20
Every 90 sec X 8
5 Front Squats increasing weight
18-15-12-9-6-3 reps for time of:
Thrusters
Power snatches
Toes-to-Bars
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Friday, 7/8/11
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Strength/Skill – Pistols 3×10 20 min A.M.R.A.P. (Unweighted, yeah!!!!) 15 Box Jumps 24/20 30 D/U or 90 S/U (A good time to work on D/U’s, no excuses) 400m – run
Wednesday, 2-21-18
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Reminder: No 5AM classes this week. Friday night we will be judging the Open WOD from 6pm on. Bring your family and friends to cheer them on. Strength: 15 min EMOM first 5 min 3 strict press second 5 min 3 push press third 5 min 2 split jerks *start light and build…
Thursday, 3-20-20
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Wednesday 8-26-15
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Partner Row 4x500m each partner does 4, 500m Row. Rest is however long your partner takes. Strength: Box Squat 3×3 @ 75-80 % of 1RM Box Sqaut Wod: 7x40yd Sprints Every 90 Seconds.
Tuesday, 12-26-17
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Strength: Back Squats 9×3 @ 60-82.5% 1RM 20 min AMRAP 5 c2b 7 t2b 9 Dips 30 D/U
Wednesday, 9-14-11
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Strength/Skill – Pistols “CrossFit Total” Back squat, 1 rep Shoulder Press, 1 rep Deadlift, 1 rep Kevin Hare: Squat 365, Press 155, Deadlift 500. Total 1020lbs Keegan Martin (age 17): Squat 355, Press 135, Deadlift 400. Total 890lbs Matt Ross (age 15): Squat 300, Press 115, Deadlift 305. Total 720lbs Alyssa Ross (age 17): Squat…