02 October 2014

Strength/Skill: Turkish Get Up

2 x 2 x 2 x 2 x 2

WOD: 9 Minute AMRAP

6 TGU (65/45)

9 Hang Power Cleans (65/45)

12 Weighted Box Step Ups (65/45) (24/20)

15 Bar Hops

Mobility: Achilles Wall Stretches

Buy Out: 10 Strict Pull Ups

 

 

 

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01 October 2014

Strength/Skill:  Handstand Work

Handstand Holds, Handstand Walks, Handstand Push Ups

WOD: Fight Gone Bad Task Based

3 RFT

20 Calorie Row

20 Push Press (75/45)

20 Box Jumps (24/20)

20 SDLHP (75/45)

20 Wall Balls (20/14)

*There is a mandatory one-minute rest between rounds one and two and two and three. Include these two minutes in your total time.

Mobility: Wrists

Buy Out: 20 HSPUs

 

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30 September 2014

Strength/Skill: Clean and Jerk

15 Minutes to find your 1 RM

WOD: Ladder For Time

10 Clean and Jerk (115/75)

1 Floor Press (115/75)

9 Clean and Jerk (115/75)

2 Floor Press (115/75)

Continue through 1 Clean and Jerk and 10 Floor Press

Buy Out: 25 Knees to Elbow

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29 September 2014

Strength/Skill:  Thruster

5 x 5 x 3 x 3 x 1

WOD: 12 Minute AMRAP

9 Thrusters (75/55)

18 Double Unders (2:1 Bar Hop Sub)

Buy Out: Tabata Handstand Holds

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1100 Class to Start Back on Monday!

The 1100 class will start back next Monday, 29 September. Come play if you want it to stay!

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Foundations Classes

We graduated 7 new fire breathers this week. Three have already shown up in “gen pop.” Please make them all feel welcome as they fall in love (or is it a love to hate thing?) with this way of life we call CrossFit!

Next Foundations Series starts Monday at 1000 or Tuesday at 1930 (7:30pm). Tell your friends to come see us!

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26 September 2014

Strength/Skill: Partner Deadlifts

Work the skill

WOD: 4 RFT Partner WOD

20 Partner Deadlifts (275/185)

400 Meter Partner Sandbag Runs

Buy Out: Enjoy your weekend!

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