Tuesday, January 30th, 2018: What’s your color?

January 29, 2018

Warm-up: 2x 10 good mornings 10 lunges (w/ 10lb plate held out in front) 5 push ups 5 pistols 10 t2b STRENGTH EMOM 10 2 snatches 70-80% 12 OH Lunges w/ plate 45/25 WOD “ Charlie Horse” 18 min amrap 50 Pushups (Real pushups please, no worming) 50 Front Squats 115/80 50 Situps 50 Pistols […]

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Monday, January 29th, 2018: Becoming Brave

January 28, 2018

Warm-up: 3x 10 good mornings 10 air squats 10 back squats 10 power cleans STRENGTH Back Squat 5×3 @80-90% WOD “Road Runner” For Time: 12min cap 10/8/6/4/2 Power Cleans 155/105 10/10/10/10/10 Burpees 50/40/30/20/10 Double Unders Blog: BECOMING BRAVE BY EMILY FANELLI 2013- Making sure my heart was healthy enough for exercise My relationship with food […]

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Saturday, January 27th, 2018: Hero WOD

January 26, 2018

“Zeus” 3 RFT: 30 wall balls 30 sdhp 75/55 30 box jumps 24/20 30 push press 75/55 30 cal row 30 push ups 10 Body Weight Back Squat (must take the bar from the ground)

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Friday, January 26th, 2018: Lonely No Longer

January 25, 2018

Warm-up: 10 good mornings 10 t2b 10 strict press 10 hollow rocks 10 OHS STRENGTH- OHS 5×5 @75-80% WOD “High Heels” AMRAP 9 10 Hang Squat Snatches 75/55 30 Double Unders Blog: Lonely No Longer BY BRITTNEY SALINE January 11th, 2018  LIFESTYLE Comments 8 Eric Mochnacz sat alone in his bedroom in the house he shares with […]

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Thursday, January 25th, 2018: It’s never “only one”

January 24, 2018

Warm-up: 10 deadlifts 10 thrusters 10 situps 10 hollow rocks STRENGTH Deadlift 3×8 @65-75% WOD “Angry Jackie” For time: 20min cap 2k row 50 thrusters 95/65 30 Bar MU L1: 65/35 L2: 75/45 Blog: People think the small things don’t matter: Well so what if I woke up five minutes later than usual? Who cares if I […]

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Wednesday, January 24th, 2018: The 10 Commandments of Deadlift Day

January 23, 2018

Warm-up: 10 cleans (getting deeper into the squat each rep) 10 strict press 10 push press 10 hollow rocks STRENGTH- Strict Press 5×5 @75-80% WOD “Dunder Mifflin” For Time: 18min cap 21/15/9 Cal Row Front squats 95/65 Then: 15/12/9 HSPU Hang Squat Cleans 95/65 Then: 12/9/6 Burpees Box Jump Overs 24/20 SDHP 95/65 L1: 65/35 […]

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Tuesday, January 23rd, 2018: NUTRITION DOES NOT EQUAL WEIGHT LOSS

January 22, 2018

Warm-up: 10 cleans (getting deeper into the squat each rep) 10 t2b 10 good mornings 10 deadlifts STRENGTH/CONDITIONING EMOM 10 2 Squat cleans 75-85% 12 Russian Swings 2/1.5 WOD “Marston” AMRAP 20 1 deadlift 315/205 10 t2b 15 bar facing burpees L1: 135/95 L2: 185/125 L3: 225/155 L4: 275/185 Blog: NUTRITION DOES NOT EQUAL WEIGHT […]

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Monday, January 22nd, 2018: F*** Your New Year Resolutions. Here Are 23 Pieces of Advice to Actually Help You Achieve Your Fitness Goals

January 21, 2018

Oly Class Tonight!!! 7:30-8:30pm! Warm-up: 10 figure 8’s 10 pass throughs 10 good mornings 10 back squats 10 lunges STRENGTH- Back Squat 5×5 @75-80% WOD “ Melted” 12min amrap 1min alt DB Snatch 50/35 (New CrossFit Standard -> Dumbbell must pass below the face before switching hands) 1min wall balls 20/14 1min lunges Blog: (This […]

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Saturday, January 20th, 2018: 3 Person Team WOD

January 19, 2018

TEAMS OF 3 35 min amrap 100 cal row, 100 deadlifts 135/95 80 cal row, 80 hang power cleans 60 cal row, 60 front squats 40 cal row, 40 stoh 20 cal row , 20 clusters **split work however you want

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Friday, January 19th, 2018: THE OPEN: PARTICIPATE AND CELEBRATE

January 18, 2018

Warm-up: 3x 5 muscle snatches 5 hang power snatches (getting deeper each rep) 5 squat snatches STRENGTH Snatch Find 1 RM WOD “7mins in Heaven” 5 RFT: 18min cap 21 kb swings 2/1.5 14 alt db snatch 50/35 7 burpee box jump overs 24/20 Blog: THE OPEN: PARTICIPATE AND CELEBRATE By Mike Warkentin You’re never […]

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