Tuesday 7-29-2014

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Main – CrossFit Warm-up 2 RNDS/Pass/Press/Circles/HSHold (No Measure) 2 Rounds of: 10 Pass throughs 10 Shoulder Press 10 Arm circles each direction, front, back, side to side and top to bottom. :30 Handstand Hold Weightlifting Push Press Four sets of: 1 Shoulder Press + 4 Push Press Rest 60 seconds 8-10 Strict Toes-to-Bar Rest 60 [...]

Monday 7-28-2014

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Main – CrossFit Warm-up 400/GM/Pass/Back Squat/Spiderman (No Measure) 400m -then- 2 rounds of: 10 Good Mornings 10 Passthroughs 10 Squats 10 Spiderman -then- Together – Back squat technique with PVC Weightlifting Back Squat (5-5-5-3-3-3) Rest as needed. Finish last 3 reps at 80-85% of 1 Rep Max. Metcon Metcon (Time) In teams of two, partners [...]

Saturday 7-26-2014

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Main – CrossFit Warm-up 600m Jog/GM/Pass/Sq/Spider/Push/HSHold (No Measure) 600m Jog -then- 10 Good Mornings 10 Passthroughs 10 Squats 10 Spiderman 10 STRICT Push-Ups 1:00 Accumulative Handstand Hold Metcon Metcon (Time) In teams of two, with only one partner working at a time, complete: 100 Burpees 100 Dumbbell Ground to Overhead 25/15# 100 Box Jump Overs [...]

Friday 7-25-2014

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Main – CrossFit Warm-up Warm-Up – Deadlifts (No Measure) 400m Jog -then- 2 Rounds: 10 Good Mornings 10 PVC Deadlifts 8 Spiderman 4 Walk-Out/Push-up/Walk-In Weightlifting Deadlift Three sets of: 6-8 Deadlifts (Perfect form and mechanics. Slow and controlled) Rest 20 seconds 20 Unbroken Kettlebell Swings Rest 3 minutes Metcon 1000m/Thrusters/Pull/DU (Time) Row 1000 Meters Immediately [...]

Thursday 7-24-2014

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Main – CrossFit Warm-up 400m/GM/Pass/Spider/Super/HSHold (No Measure) 400m Jog -then- 2 Rounds: 10 Good Mornings 10 Passthroughs 8 Spiderman 8 Superman :30 Handstand Holds Weightlifting Shoulder Press Four sets of: 4 – 6 Shoulder Press (All Sets Heavy) Rest 90 seconds 2-3 Strict Pull-ups Rest 90 seconds Metcon 7:00 -RingPush/Box (AMRAP – Rounds and Reps) [...]

 
  • Tuesday 7-29-2014Main – CrossFitWarm-up2 RNDS/Pass/Press/Circles/HSHold (No Measure)2 Rounds of: 10 Pass [...]
  • Monday 7-28-2014Main – CrossFitWarm-up400/GM/Pass/Back Squat/Spiderman (No Measure)400m -then- 2 rounds of: [...]
  • Saturday 7-26-2014Main – CrossFitWarm-up600m Jog/GM/Pass/Sq/Spider/Push/HSHold (No Measure)600m Jog -then- 10 Good [...]
  • Friday 7-25-2014Main – CrossFitWarm-upWarm-Up – Deadlifts (No Measure)400m Jog -then- 2 [...]