Category: WOD
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WOD September 29, 2015 (Tuesday)
Read More: WOD September 29, 2015 (Tuesday)Complete the cycle 3x:2 Snatch Grip Deadlift + 1 Hang Snatch @ 70% of 1rm snatchThrusters4 x 5 @ 60%-70% of 1rm C&JSeated Good Mornings 3/3/3/3/3Strict Pull Ups50 Total
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WOD September 28, 2015 (Monday)
Read More: WOD September 28, 2015 (Monday)Hang Squat Clean3 x 2 @ 75% of 1rmMax Hang Squat Cleans 30 sec @ 60% of 1rmBack Squat 3 x 5 @ 75% of 1rmAMRAP – 10 Min3 HSPU 6 Toes To Bar9 Burpees
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One World Summer Picnic September 26, 2015 (Saturday)
Read More: One World Summer Picnic September 26, 2015 (Saturday)Picnic!! Please join us on our Annual One World Summer Picnic: Saturday, September 26, 2015 at 12pm. The location is Lake Elizabeth, Picnic Area “A” located near the Aqua Adventure Water Park. This picnic is for all participants of Crossfit, Boot Camp, Yoga, Krav Maga and Jiu-Jitsu. Please bring a dish or drinks to share.…
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WOD September 25, 2015 (Friday)
Read More: WOD September 25, 2015 (Friday)Front Squat 4 x 3 @ 70% of your 1rm front squat, add a 3 sec. pause to each squatComplete for time:40 Deadlifts 185/12524 STRICT HSPU’s 8 Legless Rope Climbs
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WOD September 24, 2015 (Thursday)
Read More: WOD September 24, 2015 (Thursday)Snatch 2 x 2 @ 75% of your 1rm snatch, add a 3 sec. pause at the top of the kneeOverhead Squat 4 x 3 @ 70% of 1rm overhead squatSplit JerkFind a 3 rep max (7 min cap)
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Gymnastics September 23, 2015 (Wednesday)
Read More: Gymnastics September 23, 2015 (Wednesday)Why does stretching so hard?! We power through wods, lift heavy weights, and do other crazy stuff. Most of us don’t take the time to stretch out before and after the wods. Being flexible and having good range of motion reduces the risk of injuries. A few minutes of stretching will make your body feel…
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WOD September 23, 2015 (Wednesday)
Read More: WOD September 23, 2015 (Wednesday)Power Clean (touch and go speed)3 x 3 @ 70% of your 1rm cleanComplete 3rds for time:800m Run40 Double Unders10 STRICT Pull Ups
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WOD September 22, 2015 (Tuesday)
Read More: WOD September 22, 2015 (Tuesday)Snatch Grip Deadlift3 x 3 @ 75-80% of 1rm snatch, 3 sec. pause at the top of the kneeThruster (from rack)3 x 5 start at 60% of your 1rm clean & jerk. Add weight each setComplete 4rds for time:20 American Swings15 Toes To Bar 10 Box Jumps
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WOD September 21, 2015 (Monday)
Read More: WOD September 21, 2015 (Monday)Hang Squat Clean (top of knee)3 x 2 @ 70-75% of 1rm full cleanBack Squat 3 x 8 @ 70-75% of 1rm back squatAMRAP – 10 Minutes 10 Weighted Pistols5 Burpee Pull Ups*You pick weight for pistols
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Yoga September 20, 2015 (Sunday)
Read More: Yoga September 20, 2015 (Sunday)A morning sit in meditation and quietness while the sun breaks a warm smile over the water’s stillness in the lake sets my baseline. When the events of my day become wavering and turbulent, I will remember to breathe and bring myself back to this state of peacefulness and tranquility. Hari om, shanti, shanti, shanti.
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