Month: April 2024
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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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WOD September 15, 2014 (Monday)
Read More: WOD September 15, 2014 (Monday)Tier 1, 2, and 3 Back Squat 10 reps @ 70% of 1 rep max squat 8 reps @ 75% of 1 rep max squat 6 reps @ 80% of 1 rep max squat 4 reps @ 85% of 1 rep max squat 2 reps @ 90% of 1 rep max squat and then… Tier…
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YOGA September 14, 2014 (Sunday)
Read More: YOGA September 14, 2014 (Sunday)With Yoga Instructor Justin – Good afternoon One World Boot Camp! This is your friendly neighborhood yoga teacher sending out a warm invite tomorrow for yoga at 8am. I believe there is a 7am Boot Camp class and why not cool down and spend some time afterwards with a Crossfit flow. Mind, body, and spirit…
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2014 Summer Strength Challenge September 2014
Read More: 2014 Summer Strength Challenge September 2014The 2014 Summer Strength Challenge is on! What is the summer strength challenge? The ONE ANOTHER FOUNDATION, INC specializes in bringing in sustainability of water purification systems to orphanages, clinics, schools and small communities. The Challenge is for a good cause. Click on the link for more details. I’d like to see a few of…
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WOD September 12, 2014 (Friday)
Read More: WOD September 12, 2014 (Friday)Here’s the workout for Friday September 12 2014 Tier 1 3 x 2 Power Snatch (challenge weight) 3 x 2 Power Snatch (add 5-10lbs)… 3 x 1 Power Snatch (add 5-10lbs) 3 x 3 Snatch Grip Push Press (same weight across) *Complete the following for time: 50 Overhead Squats (pick a challenge weight) Tier…
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Never Forget 9/11
Read More: Never Forget 9/11By Mary Morentz Never forget the 418 First Responders and 2196 civilian men, women and children that perished in New York on 9/11. We shall Never Forget.
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WOD September 11, 2014 (Thursday Rest Day)
Read More: WOD September 11, 2014 (Thursday Rest Day)Enjoy tomorrow’s rest day. You deserve it!
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