Friday 9-19-2014

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Tracy Seman – CrossFit Happy birthday Jeracah!!! Warm-up Roxanne (No Measure) Metcon Jeracah (Time) Partner Birthday WOD 400m Together 10-1 Ground to Overhead 10-1 Dead Lift 400m Together Switch Movements 10-1 Dead Lift 10-1 Ground to Overhead 400m Together 37 Burpees 135/95# RX 155/105 RX + RX and RX + ONLY if both athletes use [...]

Thursday 9-18-2014

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Tracy Seman – CrossFit Warm-up 400/500/du-Squats/Spider/Walkout/HSH (No Measure) 400m Run/500m Row/2:00 Doubles -then- 2 Rounds of 10 Squats 6 Spiderman 4 Spiderman with elbow touch 6 Walk out/push up/walk in :30 Sec. Handstand Hold Metcon Row/Burpee/WBS/KBS/PP/Pull (Time) 30 Calorie Row 30 Burpees 30 Wall Ball Shots 20/14# 30 Kettlebell Swings 53/35# 30 Dumbbell Push Press [...]

Wednesday 9-17-2014

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Tracy Seman – CrossFit Happy Birthday Erica! Warm-up Lunges/Spider/Super/PU/Burpees (No Measure) 400 Meter Jog -then- 2 Rounds of: 10 Lunges 8 Spiderman 6 Superman 4 Push-Ups 2 Burpees Weightlifting Alternating Reverse Lunges Gymnastics Handstand Push-ups Four sets of: 10 Front-Racked Alternating Reverse Lunges Rest 60 seconds Handstand Push-Ups x Max reps OR Wall Climbs x [...]

Tuesday 9-16-2014

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Tracy Seman – CrossFit Happy Birthday Leslie! Warm-up Coach Dustin’s Choice (No Measure) Weightlifting Hang Snatch Snatch Balance + Hang Squat Snatch Metcon 10:00 AMRAP-OHS/C2B/Burpees (AMRAP – Rounds and Reps) Complete as many rounds and reps as possible in 10 minutes of: 10 Overhead Squats 10 Chest to Bar Pull-Ups 10 Burpees*Athlete picks the load. [...]

Monday 9-15-2014

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Tracy Seman – CrossFit 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 Take 20 minutes to build to a 2-RM Back Squat Gymnastics Pull-ups Strict Pull-Ups x Max Reps Metcon 3:00 4 Sets ME-Row/BBJ/WBS/DU (AMRAP [...]

 
  • Friday 9-19-2014Tracy Seman – CrossFitHappy birthday Jeracah!!!Warm-upRoxanne (No Measure)MetconJeracah (Time)Partner Birthday [...]
  • Thursday 9-18-2014Tracy Seman – CrossFitWarm-up400/500/du-Squats/Spider/Walkout/HSH (No Measure)400m Run/500m Row/2:00 Doubles -then- [...]
  • Wednesday 9-17-2014Tracy Seman – CrossFitHappy Birthday Erica!Warm-upLunges/Spider/Super/PU/Burpees (No Measure)400 Meter Jog [...]
  • Tuesday 9-16-2014Tracy Seman – CrossFitHappy Birthday Leslie!Warm-upCoach Dustin’s Choice (No Measure)WeightliftingHang [...]