Monthly Archives: November 2014

1-DEC-14

A. Group Joint Warm Up -500m Row @ 85% -3 Rds NFT 5 Strict Ring Dips 10 Each Arm, Alt Arm DB Snatch 15 Wall Squats   B. Strength: 4x3 Strict Press   C. WOD: 2 Rds for time (8:00 cap) 15 Burpee Box Jumps 20 Shoulder To Overhead 95/65#   D. Mobility: 10 Sampson…
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29-NOV-14

A. Group Joint Warm Up 20 foot inch worm 40 Abmat sit ups 20 foot PVC pressing lunges 40 DU’s 20 Pull ups   B. 15 Min to Squat Clean up to 85%   C. WOD: In teams of 3, All work at the same time. Cascade style. Wait till the athlete in front of…
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26-NOV-14

A. Group Joint Warm Up -4 rds NFT 4 Strict C2B Pull Ups (increase with load each time) 6 Burpees onto plate 10 Lunges w/ plate overhead 45/25#   B. Olympic: Snatch 6x1 Build up to no more then 95%   C. WOD:  Max Rounds in 3 min of: 1 Squat Snatch 135/95# 5 Push…
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25-NOV-14

A. Group Joint Warm Up -750m row 3 rds NFT Ladder Drill 7 Strict Pull Ups 3 Max Broad Jumps   B. Olympic: From a rack, 2 Front Squat + Jerk 5x1 Build to heavy load   C. WOD: AMRAP 8 min 500m Row 30 T2B 10 Push Jerk 165/115#   D. Cool Down: 10…
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24-NOV-14

A. Group Joint Warm Up - 650m Row -EMOM 8 Min Even: 15 Wall Balls Odd: 30 Du’s   B. Olympic: Hang Power Clean 6x1 Building up to 90%   C. WOD: “Nasty Girls” 3 Rds 50 Squats 7 Muscle ups 10 Hang Power Clean 135/95#   D. Mobility: 2 min Oblique side smash 2…
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22-NOV-14

A. Group Joint Warm Up -3 Rds NFT 300m Row 20ft Inch Worm 10 Overhead Pressing Lunges   B. Olympic: Power Snatch 5x2 Start light, focus is on speed under the bar, not weight lifted.   C. WOD: For Time Teams of two, one works at a time 60 Pull Ups 60 Dead Lift 115/80#…
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21-NOV-14

A. Group Joint Warm Up -3 Rds NFT 8 Pressing OHS :30 Plank hold 400m Row   B. Strength: OHS 15 min to build up to 1RM   C. WOD: 3 Rds 30 Sec L-Sit (if you fall, stop counting) 21 Sit Ups 12 OHS 135/95#   D. Cool Down: 3 min row Min 1…
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20-NOV-14

CrossFit Rest Day.4:30 - 6:00 - Open Gym/make up WOD6:00 - 7:00 - Yoga7:00 - 8:00 Ski/Board ConditioningTHANKSGIVING SCHEDULE - NEXT WEEK Wednesday - Normal schedule Thursday - No Classes Friday - No Classes Saturday - Normal schedule class at 9:30 am
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