Monday September 4th, 2017: Labor Day Miagi Wod

September 3, 2017

Warm-up: 10 burpees 20 pass throughs 10 figure 8’s 20 situps 10 t2b 20 air squats Only 8:30 and 10:00am class Labor Day Benchmark WOD (done on Labor Day last year) “Miagi” For time: 50 deadlifts 135/95 50 double kb swings 1.5/1 50 pushups 50 clean and jerks 135/95 50 pullups 50 kb taters 1.5/1 […]

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Saturday September 2nd, 2017: Partner WOD

September 1, 2017

Partner WOD “Ryan Muramoto” 34min amrap 100 burpee box jump overs 24/20, 800m run, 100 wall balls 20/14 800m run, 200 double unders (100 each), 800m run ** run must be completed together, one person working at a time, ***each partner must complete 100 double unders each to receive RX Announcements: -Labor Day, September 4th, there […]

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Friday September 1st, 2017: Best Meal Delivery Service for Athletes

August 31, 2017

Warm-up- 200m Run 10 pass throughs 10 figure 8’s 5 burpees 10 beat swings 10 toes-to-bar 200m Run STRENGTH- Snatch 3@60%, 3@65%, 3@70%, 3@75% WOD- “Unbroken Everything” 9min amrap 7pullups, 8 hspu, 9 kb swings 1.5/1 Blog: Best Paleo Meal Delivery Service By Jake Boly  – August 11, 2017 We receive free products to review […]

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Thursday August 31st, 2017:RESTRICTIVE DIETS PART 1: WHY FOOD FADS CREATE MILLIONAIRES NOT ATHLETES

August 30, 2017

Warm-up- 200m Row 10 pass throughs 10 figure 8’s 5 burpees 10 beat swings 10 toes-to-bar 200m Row CONDITIONING For time: 10min cap 500m row 40 t2b 400m run WOD “Kalsu” For time: 35min cap 100 thrusters 135/95 *****5 burpees every min on the min **workout starts with burpees L1: 65/35 L2: 75/45 L3: 95/65 […]

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Wednesday August 30th, 2017: Fitness and You: Age not a barrier to being active

August 29, 2017

Warm-up- 200m Run 10 pass throughs 10 figure 8’s 5 burpees 10 beat swings 10 toes-to-bar 200m Run STRENGTH- Deadlift 4×8 @65-75% WOD- “Village People” AMRAP 5 50/40 Calorie Row AMRAP Macho Man 115/80 rest 5:00– AMRAP 5 35/28 Calorie Row AMRAP Macho Man 135/95 rest 5:00– AMRAP 5 20/15 Calorie Row AMRAP Macho Man […]

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Tuesday August 29th, 2017: 6 WEEKS OF MUSCULAR GROWTH (Part 2)

August 28, 2017

Warm-up- 200m Row 10 pass throughs 10 figure 8’s 5 STOH 10 beat swings 10 toes-to-bar 200m Row Strength- 3x max strict pullups (should be able to do at least 5) 3x max strict ring dips (mod with pushups- should be able to do at least 5) ** record total reps completed for each movement […]

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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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