Wednesday 7-23-2014

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Main – CrossFit Happy Birthday Korine! 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 Metcon (AMRAP – Rounds and Reps) Korine’s 33 [...]

Tuesday 7-22-2014

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Main – CrossFit Warm-up 400/500-GM/Pass/RDL/Spider/Push (No Measure) 400M run or 500m Row -then- 10 Good Mornings 10 Pass Throughs 10 Romanian Dead Lifts 10 Spiderman 10 PERFECT Push-Ups Weightlifting RDL-Romanian Deadlift Bent Over Row Three sets of: 6-8 Romanian Deadlifts (slow and controlled) Rest 60-90 seconds 15 Single Arm Dumbbell or Kettlebell Row Rest 60-90 [...]

Monday 7-21-2014

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Main – CrossFit Warm-up 400/500-GM/Pass/Sq/Spider/Walkout (No Measure) 400m run/500m row -then- 2 Rounds of: 10 Good Mornings 10 Pass throughs 10 Squats 8 Spiderman 6 Walk out-pushup-walk in Weightlifting Hang Squat Clean Take 20 minutes to work on Hang Squat Clean technique and build to a heavy-ish hang squat clean. Metcon Five-Minute Capacity Test (AMRAP [...]

Friday 7-18-2014

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Main – CrossFit Warm-up WL/SIt/Spider/Arms (No Measure) 3 Rounds of: 10 Walking Lunges 10 Sit-Ups 10 Spiderman -Then- 10 Arm circles front 10 Arm circle back 10 Arm side to side 10 Arm top to bottomPick a partner and warm up to the weight you will use for the metcon. Metcon Partner Curtis P Complex [...]

Thursday 7-17-2014

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Main – CrossFit Warm-up 400/500/DU-Push/Spider/Sit/Sq/Planks (No Measure) 400m Run/500m Row/DU -then- 2 Rounds of: 10 Push-Ups 10 Spderman 10 Sit-Ups 10 Squats -then- 1:00 Plank :30 Right Side Plank :30 Left Side Plank :30 Lat Stretch Weightlifting Weighted Pull-ups Four sets of: 4 Weighted Pull-Ups Rest 60 seconds L-Sit x 30-60 second hold (if you [...]

 
  • Wednesday 7-23-2014Main – CrossFitHappy Birthday Korine!Warm-upPartner Wall Ball Warmup (No Measure)20 [...]
  • Tuesday 7-22-2014Main – CrossFitWarm-up400/500-GM/Pass/RDL/Spider/Push (No Measure)400M run or 500m Row -then- [...]
  • Monday 7-21-2014Main – CrossFitWarm-up400/500-GM/Pass/Sq/Spider/Walkout (No Measure)400m run/500m row -then- 2 Rounds [...]
  • Friday 7-18-2014Main – CrossFitWarm-upWL/SIt/Spider/Arms (No Measure)3 Rounds of: 10 Walking Lunges [...]