Month: April 2021
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WOD September 26, 2014 (Friday)
Read More: WOD September 26, 2014 (Friday)Warm Up: 6 Minutes of Max Double-Unders/Practice Shoulder, Hamstring and Hip Mobility Skill: 21-15-9 Toes to Bar Kettlebell Swings 6 Minute Cap – (70/53), (53/35), (44/26) rest/adjust weights, and then… WOD: 40 Deadlifts 30 Wallballs 20 Hang Power Cleans 10 Bar Muscle Ups *Please talk with your coach about a legitimate working weight. You will…
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WOD September 25, 2014 (Thursday Rest Day)
Read More: WOD September 25, 2014 (Thursday Rest Day)Rest day… or complete the following for time: 25 Burpees 2500 Meter Row 25 Burpees 2500 Meter Run 25 Burpees
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WOD September 24, 2014 (Wednesday)
Read More: WOD September 24, 2014 (Wednesday)Here’s the workout for Wednesday September 24 2014 Warm Up Shoulder and Hip Mobility Hamstring, Groin and Lat-Stretch EMOM – 10 Minutes (even) 5 Strict Pull Ups (odd) 20 Hollow Rocks *Absolutely no kipping, try to keep each pull-up as strict as possible. Using a blue or green band is an option for those that…
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WOD September 23, 2014 (Tuesday)
Read More: WOD September 23, 2014 (Tuesday)Here’s the workout for Tuesday September 23 2014 Tier 1, 2, and 3 In teams of 2, please complete the following: 800 Meter Farmer’s Carry and then… EMOM – 15 Minutes 10 Burpees + Max Effort Plank Please use two dumbells or two kettlebells. Men should use 70# or 53# as a challenge weight.…
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WOD September 22, 2014 (Monday)
Read More: WOD September 22, 2014 (Monday)I hope everyone is enjoying their Football Sunday! Here’s the workout for Monday September 22 2014 Tier 1 Warm Up Mobility, Stretch EMOM – 12 Minutes (even) 6 Back Squats @ 50% body weight (odd) 100 Meter Sprint Tier 2 Warm Up Mobility, Stretch EMOM – 12 Minutes (even) 6 Back Squats @ 75% body…
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Yoga September 21, 2014 (Sunday)
Read More: Yoga September 21, 2014 (Sunday)The roar of the river ceases when it enters the ocean. The vexations of the world cease when they enter the solemn existence of your universality. -Mandyuka Upanishad
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WOD September 19, 2014 (Friday)
Read More: WOD September 19, 2014 (Friday)Tier 1 3 x 3 Strict Press (start at a challenge weight) 3 x 3 Push Press (add 5 to 10 pounds)… 3 x 1 Split Jerk (add 10 to 20 pounds) Tier 2 3/3/3 Strict Press (start at 55-60% of 1rm strict press) 3/3/3 Push Press (start at 60-65% of 1rm push press) 1/1/1…
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WOD September 18, 2014 (Thursday Rest Day)
Read More: WOD September 18, 2014 (Thursday Rest Day)Rest Day or make up a WOD you missed.
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WOD September 17, 2014 (Wednesday)
Read More: WOD September 17, 2014 (Wednesday)Wednesday September 17 2014 Warm Up Stretch Mobility… Adjust Weights Tier 1, 2, and 3 – Complete the following for time: 50 Back Squats – (135/95 or 115/75) 40 Front Squats – (115/75 or 95/55) 30 Ovhd Squats – (95/55 or 75/35) and then… 40 WallBalls – (20/14) or (18/12) 30 Pull Ups…
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WOD September 16, 2014 (Tuesday)
Read More: WOD September 16, 2014 (Tuesday)Tier 1, 2, and 3 Bench Press 3 reps @ 70% of 1 rep max bench press 3 reps @ 75% of 1 rep max bench press 3 reps @ 80% of 1 rep max bench press 3 x 1 reps @ 85% of 1 rep max bench press 3 x 1 reps @ 90%…
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CrossFit – Tue, Oct 6
CrossFit One World – CrossFit Warm-up Warm Up (No Measure) 2:00 AMRAP 10 Air Squats 8 Alternating Cossack Squats 8 Scap Pull-Ups 8 Hollow Rocks Then Into… 2 SETS 5 Kip Swings 3 Feet-Assisted Low Bar or Ring Pulls 3 Low-Bar Transitions 15 Air Squats @ Workout Pace Strength/Accessory STRENGTH/SKILL (Checkmark) ON AN 8:00 CLOCK……
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CrossFit – Mon, Oct 5
CrossFit One World – CrossFit Warm-up Warm-up (No Measure) 3:00 AMRAP 8 Alternating Low Box Step Ups 8 Alternating Reverse Lunges 8 Banded Good Mornings 8 PVC Pass Throughs Then Into… 2 SETS (Empty Barbell) 5 Romanian Deadlifts 5 Hang Power Cleans 5 Strict Press 3 Power Clean + Strict Press TIME PERMITTING (Burgener Style…