Friday, 10-24-14
Strength/Skill – Mid thigh snatch/Snatch X 5
Then, EMOM x 10 minutes, alternating:
Evens- :20 handstand hold
Odds- 20 sec L-Sit Hold
10 RFT
10 Med Ball Cleans 20/14
10 Push Ups
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Wednesday, November 24th 2010
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Happy Thanksgiving Eve !!!!! Skill: Snatch balance W.O.D 3 rounds for time of: 10 Overhead Squats 10 Good Mornings 10 Sit-ups 10 Push-ups 10 Pull-ups Cool Down: Tabata squats ( Sorry, tomorrow could be a little dangerous at the dinner table. )
Monday, 5/9/11
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Strength – Weighted push-up 5-5-5-5 W.O.D. “Grace” Clean & Jerk 135 lbs. 30x’s Rest two minutes… Tabata Mountain Climbers
Thursday, 1-24-19
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No 5AM class tomorrow. 12 min to build to a heavy complex Snatch Grip Deadlift + Snatch High Pull + Snatch 3 RFT: 3 Snatch Complexes ( Power + H. Sq.+Sq.) 135/95 15 C2B Pull Up ( 25 Banded, 30 Ring Row) *14 min Cap* If you are planning to do the Crossfit Open,…
Thursday, 10-17-13
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Strength/Skill -HBBS: 1X5@60%, 1X5@70%, 2X5@75% Conditioning 10 HSPU 1 Power Cleans 135/95# 9 HSPU 2 Power Cleans 135/95# 8 HSPU 3 Power Cleans 135/95# 7 HSPU 4 Power Cleans 135/95# 6 HSPU 5 Power Cleans 135/95# ….. 1 HSPU 10 Power Cleans 135/95#
Wednesday, 1-9-13
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WE ARE RUNNING OUTSIDE, PLEASE BRING APPROPRIATE ATTIRE. Strength/Skill – Front Squat Find your 1 RM 3 RFT 200m Run 10 TGU’S 53/35 20 Air Squats 30 D.U.”s
Friday, 7-22-16
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7 min EMOM- 3 Power Satch 60-80% 1 RM Power Snatch For time: 50 walking lunges 25 Burpee 500m Row 25 ring dips 50 double-unders 25 knees-to-elbows 50 kettlebell swings, 53/35 25 hang squat cleans, 35-lb. dumbbells 50 Sit Ups 25 back extensions/ Good mornings 50 wall-ball shots, 20-lb. ball