Monday August 28th, 2017: The Real-Life Diet of Seth Rollins, Wrestling Star and CrossFit Jesus

August 27, 2017

Warm-up- 200m Run 10 pass throughs 10 figure 8’s 5 burpees 10 beat swings 10 toes-to-bar 200m Run STRENGTH- Clean & Jerk 3@60%, 3@65%, 3@70%, 3@75%   WOD- “Too Legit” For time: 15min cap 75 cal row 150 double unders 45 hang squat cleans 95/65 L1: 65/35 L2: 75/45 Blog: Professional athletes don’t get to […]

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Saturday August 26th, 2017: Hero Wod

August 25, 2017

Wod- “Badger” 3 RFT: 30 squat cleans 95/65 30 pullups 800m run “Badger” is a CrossFit Hero WOD named after Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq 11 December 2007. Badger first appeared on the CrossFit website 19 December 2007. Announcements: -Our yearly maintenance fee is coming up in September (30$ for […]

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Friday August 25th, 2017: Humble Pie: The Most Beneficial Meal of Your Day

August 24, 2017

WARMUP Samson Stretch Pass Through’s Figure 8’s Hip Mobility Squat Therapy Shoulder Therapy Shoulder Mobility Frankensteins Lunge Complex High Knees Butt Kicks Side Shuffle Karaoke Back Pedal STRENGTH Jerk – Find 1 RM WOD “Hard Pressed” For time: 21/15/9 sdhp 95/65, push press, lateral bar burpees L1: 65/35 L2: 75/45 Blog: Humble Pie: The Most […]

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Thursday August 24th, 2017: Muscle up work

August 23, 2017

WARMUP Samson Stretch Pass Through’s Figure 8’s Hip Mobility Squat Therapy Shoulder Therapy Shoulder Mobility Frankensteins Lunge Complex High Knees Butt Kicks Side Shuffle Karaoke Back Pedal SKILL WORK Muscle Up Progressions   WOD “Kink in the Chain” For time: 20 min cap 150 cal row then: 2 rounds 25 hang power cleans 135/95, 50 […]

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Wednesday August 23rd, 2017: 7 TOP TIPS FOR A HEALTHY WORKDAY

August 22, 2017

WARMUP Samson Stretch Pass Through’s Figure 8’s Hip Mobility Squat Therapy Shoulder Therapy Shoulder Mobility Frankensteins Lunge Complex High Knees Butt Kicks Side Shuffle Karaoke Back Pedal STRENGTH Bench Press – Find 1 RM   WOD “Run for your Life” 3 RFT: 13min cap 400m run 12 burpees 21 box jumps 24/20 Blog: 7 TOP […]

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Tuesday August 22nd, 2017: Travel Tips

August 21, 2017

WARMUP Samson Stretch Pass Through’s Figure 8’s Hip Mobility Squat Therapy Shoulder Therapy Shoulder Mobility Frankensteins Lunge Complex High Knees Butt Kicks Side Shuffle Karaoke Back Pedal SKILL WORK- T2B Progression 2×10 hollow rocks 2×10 kips on pullup rig 2×10 knees to elbow 2×10 t2b (or as high as you can get your legs, maintaining […]

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Monday August 21st, 2017: How to Stop Your Knees Caving In When You Squat

August 20, 2017

WARMUP Samson Stretch Pass Through’s Figure 8’s Hip Mobility Squat Therapy Shoulder Therapy Shoulder Mobility Frankensteins Lunge Complex High Knees Butt Kicks Side Shuffle Karaoke Back Pedal STRENGTH Front Squat- Find 1 RM   WOD “Ring my Bell” 12min amrap 2,4,6,8,10, etc Deadlifts 135/95 Power Clean Front Squat STOH L1: 65/35 L2: 75/45 L3: 95/65 […]

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Saturday August 19th, 2017: PARTNER WOD

August 18, 2017

PARTNER WOD For Time: 2,382 meter Row Then, 20 Rounds of: 11 Toes-to-Bars 20 Air Squats 16 Kettlebell Swings (1.5/1 pood) One partner works while the other rests. Break up the work between partners as needed. This Hero WOD was created by Pillar CrossFit (San Antonio, TX), originally posted on their Facebook page on November […]

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Friday August 18th, 2017: Sesame Garlic Grilled Sweet Potato Fries with Yogurt Curry Dip

August 17, 2017

WARMUP Samson Stretch Pass Through’s Figure 8’s Hip Mobility Squat Therapy Shoulder Therapy Shoulder Mobility Banded Shoulder Prep 2 rounds 200m Row 10 GHD back ext 10 strict pullups STRENGTH- Jerk (from rack) 3@75%, 2 @80%, 2@85%, 2@90%, 1@92.5%, 1@95% WOD “DRAFT ONE” 7min amrap Power Snatch 115/80 EMOM: 7 wall balls 20/14 **wall balls […]

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Thursday August 17th, 2017: The Hyperextension

August 16, 2017

WARMUP Samson Stretch Pass Through’s Figure 8’s Hip Mobility Squat Therapy Shoulder Therapy Shoulder Mobility Banded Shoulder Prep 2 rounds 200m Row 10 GHD back ext 10 strict pullups CONDITIONING- 1 mile run for time WOD “Central Perk” For time:  25min cap 75 cal row Then 5 rounds of: 10 hspu, 10 stoh 95/65, 10 […]

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