Category

WOD
Brian has some things to say about this workout. At least that is what he just announced walking through the door. “This workout comes from Proving Grounds. I saw it on instagram. It feels Open-y to me. It’s short, and probably a little brutal. If you can do bar muscle-ups, do them in this workout...
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Workout of the Day EMOM 24 Min 1 -8 Calorie RowMin 9-16 DB Push Press (switch every 5)Min 17-24 DoubleundersWork 40, rest 20
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This is our third week of progression squats on Monday, and our fourth week of wall ball drills. I hope you are settling into the process, understanding your numbers and pushing you limits. I was discussing this program with Victoria last week. Victoria is a strong young lady, but traditionally, lighter, vertically challenged athletes (like...
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Workout of the Day Strength Hang Squat Snatch 1-1-1-1-1 Conditioning AMRAP 55 DB Hang Snatch, R5 DB Hang Snatch, L5 Lateral Burpees over the DB50/35
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1-2-1-2-1 – cool numbers for a date, but we like some rounder ones for the workout. Classic CrossFit is always a named WOD. Happy Thursday! If you have done Barbara before, get your times ready! Workout of the Day “Barbara” 5 rounds, each for time, of: 20 handstand push-ups30 deadlifts (95/135 lb.)40 sit-ups50 double-unders Rest...
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Workout of the Day AMRAP 25 300m/250m Row Parking Lot Run 15 Box Jumps 24/20
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Workout of the Day Task Tabata300 reps for time, following the pattern: 20 seconds of pull-ups10 seconds of rest20 seconds of push-ups10 seconds of rest20 seconds of sit-ups10 seconds of rest20 seconds of squats10 seconds of rest After the round of squats, begin again with the pull-ups. Keep a running total of reps and continue...
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We have a couple more new CrossFit.com workout this week on Tuesday and Thursday. Friday will continue as a snatch day. Monday will continue to be back squat day, This is our second week of the current program. It’s always a bit of a learning curve for how these programs go, with for how the...
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Get signed up if you want to go upside down on Sunday at 10! Not really an upside down person? Come on anyway – we love to modifications! Workout of the Day from .com AndiFor time: 100 hang power snatches100 push presses100 sumo deadlift high pulls100 front squats ♀ 45 lb. ♂ 65 lb.
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The Open is coming -( I am not going to stop telling you) which means we have some theme weeks headed our way. One of my favorites was “Sh%^t that Don’t Fit.” I thought I would refresh your memory:) Get signed up for weightlifting seminar tomorrow and the gymnastics(hand stands and ring stuff) seminar on...
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