Friday, 8-9-13
Strength/Skill – Deadlift find your 1 RM
10-9-8-7-6-5-4-3-2-1 shoulder 2 overhead (135/95)
1-2-3-4-5-6-7-8-9-10 toes-2-bar
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Wednesday, 7-30-14
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Strength/Skill – Snatch Complex – Power Snatch – Hang Snatch – Overhead Squat x 5 2014 CrossFit Games Final WOD…BRING IT!!!!!!!!!! Double Grace For time: 135/95-lb. clean and jerk, 60 reps Rich Froning 5:05 Camille Bazinet 5:45
Monday. 12-17-18
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Christmas eve hours 8 and 9am only. Closed Christmas Day. No 5 am classes next week. With a running clock 0:00-5:00 AMRAP 7 DB Power Clean 50/35 7 DB Front Squats 50/35 5:00 -7:00 Rest 7:00-17:00 AMRAP 14 Wall Ball 20/14 14 Med Ball Twists 20/14 7 Burpee 17:00 – 19:00 Rest 19:00 – 29:00…
Friday, 7-25-14
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Strength/Skill – Work up to a heavy clean and jerk for the day “Eliminator” 6 rounds of: 1 minute of Jumping Squats (barbell only) Please do not drop empty barbell on floor 1 minute of Burpees 1 minute of Double-Unders 1 minute of Hand Release Push-Ups 1 minute rest
Friday, 12-7-12
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Strength/Skill – Weighted Push-up 5-5-5-5 NO MAX 3 RFT 15 Alternating One Armed K.B. Snatches – 53/35 15 One Armed (Racked Position) K.B. Walking Lunges
Wednesday, 11-1-17
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Strength: Strict Press 5×3 Ascending Weight Push Press w/pause at dip 6×2 Ascending Weight 12 Min Running Clock: 0:00-3:00 AMRAP 3 Deadlifts 315/205 3 Bar Facing Burpee 3:00-5:00 Rest 5:00-8:00 AMRAP 5 Deadlifts 275/185 5 Bar facing Burpee 8:00-10:00 Rest 10:00-12:00 AMRAP Bar Facing Burpee *These are sprint type wods*
Thursday, 9-29-16
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NO 8AM CLASS THIS SATURDAY!!! 7RFT 7 Power Snatches 135/95 7 Inverted Burpees 10min EMOM Increasing weight ONLY if your form is GOOD!!!! 1 Snatch Grip Push Press 1 OHS 1 Snatch Balance