A. 1 PC + 2 HSC + 6 FS Every 2 MOM for 10 Min (50% clean 1rm)
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B.
5 rounds for time:
5 strict pull ups
10 tire flips
15 DU
20 barbell lunges 65/45
60 sec rest
Thursday Workout of the Day
April 9, 2014 by
Tuesday Workout of the Day
April 7, 2014 by
A. Press @20×1; work up to a 1RM in 12 Min
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21-15-9
HSPU
Ring Dips
Push Ups
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20 Sec AD All Out; rest 2-3 min X 4
8:30AM Class:
A1. Deadlift @ 30×1 X 12 X 3; 45s
A2. Sup grip Pull Up or Negs @ 3110 X 8-10 X 3; 45s
B1. GHR @ 20×1 X 10 X 3; 45s
B2. 60 Sec FLR in Rings X 3; 45s
C1. Overhead Squat @ 30×1 X 12 X 3; 30s
C2. 60 Sec Double Unders; 60s
D1. Seated Bicep Hammer Curls @3010 X 12 X 3; 30s
D2. Tricep Ext w/ EZ Bar @ 3010 X 10 X 3; 30s
Friday Workout of the Day
April 3, 2014 by
Wednesday Workout of the Day
April 2, 2014 by
20 front rack KB lunges 53/35
10 renegade rows 35/20
Rest 2 min
X4
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7 min AMRAP
7 power snatches 95/65
7 T2B
14 DU
Jodi gets a Clean and Jerk PR with 135#!
Thursday Workout of the Day
March 26, 2014 by
Every 4 min for 3 rounds:
A1. Front Squats 4-6 reps 65%-75% @21X1
A2. Wtd Pull Ups 3-5 reps (beginners do eccentic only pull ups)
Don’t be a tight ass.
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10-9-8-7-6-5-4-3-2-1
KBS 53/35
Bupees
(advanced RX plus use 70/53)
Share on FacebookWednesday Workout of the Day
March 25, 2014 by
For Time:
Run 800 meters
50 lunges w/plate OH 25/15
40 Sit-Ups
30 Double Unders
20 Pull-Ups
10 Man Makers 30/20
RX plus use 40/25 OH, GHD sit ups and 40#/25 mapmakers
Share on FacebookTuesday Workout of the Day
March 24, 2014 by
Bench Press
3 x 5 at same weight
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collect 3 min FLR in rings or 3 min L sit
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CrossFit “Grace”
30 Clean and Jerks for time 135/95
