Tuesday, November 7th, 2017: CrossFit felt like family

November 6, 2017

Warm-up: 10 pass throughs 10 figure 8’s 10 jump squats 20 du’s 15 air squats 10 pullups 5 situps 10 back squats 10 front squats STRENGTH Front Squat 3×10 @60-70% WOD “Stay on It” EMOM15 15/12 cal row 20 air squats 10 pullups ** each movement on its own minute Blog: CrossFit felt like family […]

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Monday, November 6th, 2017: How to Use Exercise As a Jet Lag Remedy

November 5, 2017

Warm-up: 10 pass throughs 10 figure 8’s 10 jump squats 20 du’s 15 air squats 10 pullups 5 situps 10 strict press 10 push press STRENGTH- Push Press 4×4 @80-85% WOD- “Criss Cross” 15min Amrap 30 double unders 15 power cleans 115/80 30 double unders 15 t2b L1: 65/35 L2: 75/45 L3: 95/65 Blog: How […]

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Saturday November 4th, 2017: Partner Wod- Plank Time

November 3, 2017

PARTNER WOD “I Plank, You Plank” For Time: 5000 meter Row 50 Front Squats 135/95 60 Box Jumps 24/20 Break it up any way you like. Only one partner may work at a time. While one partner is working, the other is holding a plank. If the partner holding a plank drops out, partners switch […]

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Friday, November 3rd, 2017: Josh Bridges Does “Murph” On the Great Wall of China

November 2, 2017

Warm-up 10 burpees 10 lateral bar hops 10 figure 8’s 10 around the worlds 10 air squats STRENGTH- Bench Press 4×6 @70-75% WOD “Kelen Helly” For Time: 20min cap 1 Round of “Kelly” 2 Rounds of “Helen” 1 Round of “Kelly” 1 Round of Kelly: 400m Run 30 Wall Balls (20/14)  30 Box Jumps (24/20) […]

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Thursday November 2nd, 2017: LEADING WITH HEART

November 1, 2017

Warm-up 10 burpees 10 lateral bar hops 10 figure 8’s 10 around the worlds 10 air squats CONDITIONING 8min amrap 40 double unders, 8 hspu, 5 burpee box jumps 24/20 WOD ‘Slob” For time: 30min cap 2000m row 50 t2b 50 thrusters 95/65 2000m run (Night classes can switch this to a row) Blog: LEADING […]

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Wednesday November 1st, 2017: What’s Going on in Your Body While You’re Recovering From Injury

October 31, 2017

Warm-up 10 burpees 10 lateral bar hops 10 figure 8’s 10 around the worlds 10 air squats 5 strict press 5 push press 5 OH pause squats (3 second pause) STRENGTH- OHS 5×5 @70-75% WOD “Mr. Atwood” 10min amrap 1 power clean 135/95 2 front squats 1 stoh L1: 65/35 L2: 75/45 L3: 95/65 L4: […]

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Tuesday October 31st, 2017: Happy Halloween!

October 30, 2017

Warm-up 10 burpees 10 lateral bar hops 10 figure 8’s 10 around the worlds 10 air squats 5 strict press 5 push press STRENGTH EMOM 7 3 deadlifts (build each set) WOD “Row the Boat” 30min amrap 800m run 3 rounds of “Cindy” Cindy- 5 pullups 10 pushups 15 air squats Blog: The Wrong Kind […]

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Monday October 30th, 2017: CrossFit Star Khalipa

October 29, 2017

Warm-up 10 burpees 10 lateral bar hops 10 figure 8’s 10 around the worlds 10 air squats 5 strict press 5 push press STRENGTH- Push Press 4×6 @70-75% WOD “Smashing Pumpkins” For time: 12min cap 15/12/9 Burpees Power Snatch 95/65 directly into: 15/12/9 Burpees Clean & Jerks 95/65 L1: 65/35 L2: 75/45 Blog: CrossFit Star […]

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Saturday, October 28th, 2017: Team Wod

October 27, 2017

“100 proof” Teams of 3: 100 cal row 100 box jump overs 24/20 100 thrusters 95/65 100 chest to bar 100 thrusters 95/65 100 box jump overs 24/20 100 cal row

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Friday, October 27th, 2017: Reaching your full potential

October 26, 2017

Warm-up: 200m jog 200m row 10 pass throughs 10 figure 8’s 10 strict press 5 strict cleans 5 power cleans 5 squat cleans Strength Power Clean- Find 1 RM Wod “Dead Ahead” 4 RFT: 14 min cap 21 deadlifts 135/95 15 box jump overs 24/20 9 stoh 135/95 L1: 65/35 L2: 75/45 L3: 95/65 L4: […]

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