Labor Day 9-1-2014

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Main – CrossFit Happy Birthday Leslie C. Warm-up Holiday Class Warm-up (No Measure) Come in and put your stuff down, then head out back. We will warm up outside. Metcon Teams(4) 400m/Burpees/Sit/Push/Pull (AMRAP – Reps) 20:00 AMRAP Teams of 4. Two athletes working at same time on reps while other two athletes run 400m holding [...]

Friday 8-29-2014

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Main – CrossFit Warm-up 100 SU/SQ/Spider/Walkoutin (No Measure) 2 Rounds 100 SIngles 10 Squats 8 Spiderman 4 Walk out/Push-up/Walk in Weightlifting Overhead Squat TECHNIQUE OVER WEIGHTS 5 Sets of: 1 Snatch Push Press + 3 Overhead Squats Rest as needed. Light or no weights. *Hotshots19 athletes – work on mobility instead of weightlifting. Metcon Burner [...]

Thursday 8-28-2014

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Main – CrossFit Happy Birthday Tracey & Chris! Warm-up Partner Wall Ball Warmup (No Measure) 20 Wall Ball SQUAT Toss 10 Push-ups 20 Wall Ball Push Press Toss 10 Situps 20 Wall Ball Chest Level Toss 10 Squats 20 Wall Ball Deep Squat Hold & Throw 10 Burpees Metcon Birthday – TEAMS (AMRAP – Reps) [...]

Wednesday 8-27-2014

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Main – CrossFit Happy 40th Birthday Tricia! Warm-up 2:00 – DU/GM/Pass/Spider/Circles/Stretch (No Measure) 2:00 Double or Single Unders -then- 2 Rounds of: 10 Good Mornings 10 Pass Throughs 10 Spiderman -then- 10 Arm circles all directions :30 Shoulder Stretch each side Metcon 4:00 4 Sets-KBS/400/DU (AMRAP – Reps) Four sets of: Against a 4 minute [...]

Monday 8-25-2014

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Main – CrossFit Happy Birthday Jodi! Warm-up Back Squat (No Measure) 400m -then- 2 rounds of: 10 Good Mornings 10 Passthroughs 10 Squats 10 Spiderman -then- :30 Pigeon Stretch each leg Weightlifting Back Squat (4-3-2-1-MAX) *Set 1 – 4 reps @ 80% *Set 2 – 3 reps @ 85% *Set 3 – 2 reps @ [...]

 
  • Labor Day 9-1-2014Main – CrossFitHappy Birthday Leslie C.Warm-upHoliday Class Warm-up (No Measure)Come [...]
  • Friday 8-29-2014Main – CrossFitWarm-up100 SU/SQ/Spider/Walkoutin (No Measure)2 Rounds 100 SIngles 10 [...]
  • Thursday 8-28-2014Main – CrossFitHappy Birthday Tracey & Chris!Warm-upPartner Wall Ball Warmup [...]
  • Wednesday 8-27-2014Main – CrossFitHappy 40th Birthday Tricia!Warm-up2:00 – DU/GM/Pass/Spider/Circles/Stretch (No Measure)2:00 [...]