Month: May 2023
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WOD July 20, 2015 (Monday)
Read More: WOD July 20, 2015 (Monday)Snatch 1-1-1 @ 85% of 1RM SnatchBack Squat3 x 3 @ 85% of 1RM Back SquatComplete 3 rounds for time:10 Full Snatch (95/65)50 Barbell Lateral Jumps10 Burpees
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WOD July 18, 2015 (Saturday)
Read More: WOD July 18, 2015 (Saturday)MISSION PEAK HIKING TRAIL*Please take a picture and post your time in the group!
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WOD July 17, 2015 (Friday)
Read More: WOD July 17, 2015 (Friday)Overhead Squat3/3/3 @ 80% of your 1 rep maxComplete for time: 155/11530 Push Press + 30 Toes To Bar20 Push Press + 20 Toes To Bar10 Push Press + 10 Toes To Bar
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Congradulations Michelle!
Read More: Congradulations Michelle!Congrats to Michelle for making it to the big leagues!
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WOD July 16, 2015 (Thursday)
Read More: WOD July 16, 2015 (Thursday)Bench Press10/8/6/4/2*Add weight each setPull Overs 4 x 8Barbell High Pull 4 x 8 (from the hip)Bicep Curls 4 x 8*Shoulder Mobility
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WOD July 15, 2015 (Wednesday)
Read More: WOD July 15, 2015 (Wednesday)Full Snatch1-1-1-1-1 @ 80% of your 1 rep max snatchBack Squat90 Second Max Effort @ 80% of your 1 rep max back squatComplete fore time: 135/951 Full Snatch + 1 Rope Climb2 Full Snatch + 2 Rope Climb3 Full Snatch + 3 Rope Climb4 Full Snatch + 4 Rope Climb*Scaled rope climbs: 3 climbs =…
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WOD July 14, 2015 (Tuesday)
Read More: WOD July 14, 2015 (Tuesday)800m Run80 Sit Ups600m Run60 Sit Ups400m Run40 Sit Ups200m Run20 Sit Ups
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WOD July 13, 2015 (Monday)
Read More: WOD July 13, 2015 (Monday)EMOM – 10 Minutes1 Full Clean @ 80% of your 1 rep max full cleanEMOM – 5 Minutes3 Front Squats @ 80% of your 1 rep max front squatAMRAP – 5 Minutes6 Pistol Squats6 Burpees
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Epic Functional Fitness July 11, 2015 (Saturday)
Read More: Epic Functional Fitness July 11, 2015 (Saturday)Epic Series is back! Crossfitters and Bootcampers had a great time participating in the 2014 Epic Series. Let’s do it again this year! What Is EPIC Series EPIC Series is the first ever functional fitness obstacle course, and it’s followed up by an awesome post party with gear tents, live music, and lots of food…
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WOD July 11, 2015 (Saturday)
Read More: WOD July 11, 2015 (Saturday)Mike & Pruth’s Birthday WODTeams of 2 or 3AMRAP – 20 Minutes10 Front Squats 155/1155 Rope Climbs100m Prowler Push (225/185)Rest 3 MinutesAMRAP – 10 Minutes5 Tire Flips20m Bear Crawl
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Hype Hitters – Tue, Jun 9
Announcements + June Events & Activities + 13th on Saturday: World Cup Soccer Watch Party! @ 12:00pm & 3:00pm 14th on Sunday: Skill Seminar: Jump Rope/Double Unders by Coach Jen @ 10:15am CrossFit One World – Hype Hitters Front Squats (5 Rounds for weight) BURN BABY BURN 🔥 TIME (Time ↓ Shorter is Better)
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CrossFit – Tue, Jun 9
CrossFit One World – CrossFit Max Effort Upper Warm-up (No Measure) 500m Row pec stretch x 30s/ea banded lat stretch x 30s/ea + 3 sets: 25 DB Z-Press 25 Band pull aparts 50ft bear crawl or HS Walk Strength (5 Rounds for weight) Every 3min x 5 4 Barbell Strict Press 12 DB Plank Row…
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CrossFit – Mon, Jun 8
CrossFit One World – CrossFit Dynamic Effort Lower Warm-Up (No Measure) 500m Row Couch stretch x 30s/ea Ankle stretch x 30s/ea + 3 sets: 15 goblet squats 20 banded good mornings 3 squat jumps Strength (5 Rounds for weight) Every 2min x 6 3 Hang Power Snatches build to 3RM Strength EMOM (No Measure) EMOM…