29 July 2014

Strength/Skill: Snatch

2 x 2 x 2 x 2 x 2

WOD: 21-15-9

Snatch (95/65)

Chest to Bar Pull Ups

Buy Out: 100 Mountain Climbers

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28 July 2014

ATTENTION: NO 0530 CLASS!

Strength/Skill: Sumo Deadlift High Pull (SDLHP)

3 x 3 x 2 x 2 x 1

WOD: 20 Minute AMRAP

5 Thrusters (95/65)

7 Hang Power Cleans (95/65)

9 SDLHP (95/65)

Buy Out: 20 Pistols (Alternating Legs)

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24 July 2014

Strength/Skill: Split Jerk

15 Minutes to Find Your 1 RM

WOD: Chipper Time

30 Wall Balls (20/14)

25 Box Jumps (30/24)

20 Kettle Bell Swings (2/1.5)

15 Slam Balls (30/20)

10 Goblet Squats (2/1.5)

5 Rope Climbs

Buy Out: 5 Wall Walks

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23 July 2014

Strength/Skill: Deadlifts

3 x 3 x 3 x 3 x 3

WOD: Partner WOD

In teams of two, one athlete will start on push press, while one is on deadlift. They will switch after twelve reps.  Once both athletes have completed those reps, they will run 800 meters together. They will come in and do the same for the second half of the workout. This sequence will be completed twice for time.

2 RFT

12 Right Arm Push Press (45/25)­­

12 Left Arm Deadlifts (115/75)

Run 800 Meters

12 Left Arm Push Press (45/25)

12 Right Arm Deadlifts (115/75)

Run 800 Meters

Buy Out: Tabata Handstand Holds

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22 July 2014

Strength/Skill: Hang Cleans

3 x 3 x 3 x 3 x 3

WOD: 5 RFT

15 Hang Cleans (115/75)

30 HRPUs

Buy Out: 50 Hollow Rock/Superman

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Sunday Social!

The CrossFit games kick off this week, with the Masters’ Events being held on Tuesday through Thursday and Individual and Team Events on Wednesday, Friday, Saturday and Sunday. Join us at the box on Sunday afternoon to watch the final events. Bring a side to share, something to throw on the grill, and your own drinks. Tentative times are to get together around 1400, WOD 1 at 1500, WOD 2 at 1630, and then eat and hangout and watch the games. Bring the family out for a day with your CFB family. Hope to see you all there!

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21 July 2014

Strength/Skill: Pull Up Work

WOD: “Chelsea”

30 Minute EMOTM

5 Pull Ups

10 HRPUs

15 Air Squats

*If you cannot complete the round in a minute, take the following minute to recover and jump back on the bar at the top of the next minute. Score is the number of completed rounds.

Buy Out: Farmer’s Carry (25/45); 2 down and backs; plates in each hand

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