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WOD – Wednesday – 03/26/14

WOD – Wednesday – 03/26/14

A) EMOM 10 – Alternating  6 Snatch Grip Deadlifts (@80-90% of 1RM Snatch)  6 HSPU (go strict if you can) B) 3 Rounds For Time  - 400m run  - 20 KB Snatch 53/35 (10 each arm, switch as you wish)       (scale accordingly on the snatch…this should […]

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CrossFit Teens Wednesday 3.26.14

CrossFit Teens Wednesday 3.26.14

26-Mar Warm UP: 50m high knees 3 burpees 50m butt kicks 5 burpees 50m side to side 7 burpees 100m run skill   work: kipping pull ups, dips, muscle up transitions, skin the   cat (take no more than 12 mins for all) Review Snatch (beginners hang) […]

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Games Open Week 4 Update…

Games Open Week 4 Update…

  CFBB is currently sitting in 4th place in the SE Region after 4 grueling weeks of grinding it out in the Open. Notables: Sarah Franklin, 15th in SE Region Jaci Cale, 25th in SE Region Corey Pruneski, 50th in SE Region.   But a reminder that […]

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WOD – Tuesday – 03/25/14

WOD – Tuesday – 03/25/14

A) Shoulder Press: 10 Minutes to build to a 1 rep max (Post load) B) AMRAP 14:  - 60 burpees  - 50 Thursters 95/95  - 40 pullups

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WOD – Monday – 03/24/14

WOD – Monday – 03/24/14

  A) EMOM 10:  - 3 Power cleans @ 75% B) 3 Rounds, 1 Minute at each station, 30 seconds rest btwn stations.  - Max calories on rower  - Max HR Pushups  - Max rep wallballs  - Max rep box jumps     1 Minutes Rest Between Rounds […]

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CrossFit Teens Tuesday 3.25.14

CrossFit Teens Tuesday 3.25.14

25-Mar Warm Up: 400m run with medball hurdles tire agility hop thru with one foot at a   time (alternate) skills: gymnastics mat work:   cartwheels, fwd rolls, burpee broad jumps, HS holds Review: Thrusters WOD: 3 RFT: 15 Thrusters (95/65), JV (75/53) Scale (33/22) 15 KBS […]

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WOD – Friday – 03/21/14

WOD – Friday – 03/21/14

A) Muscle-Up Technique Practice: 10 minutes with coach (coach will show progressions from ground to practice muscle-ups) B) For Time: 800m Run 50 Deadlifts 95/65 40 Wallballs 20/14 30 burpees 20 hang snatch 95/65 10 Walk The Floors 400m Run Don’t forget we have 2 more weeks […]

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WOD – Thursday – 03/20/14

WOD – Thursday – 03/20/14

On a 20 minute clock: – 50 box jump 24/20 (buy in) Then in remaining time, AMRAP of: – 2 Rope Climbs (or 4 descending planks) – 4 HSPU – 8 squat clean thrusters (135/95) – 16 TTB – 32 KB Swings 53/35 (rope climbs can be […]

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3.20.14 – CrossFit Teens

3.20.14 – CrossFit Teens

3/20/2014 Warm Up: 400m run   with Wall Ball (light) then 3   rounds of: 12   Mountain Climbers (total steps) 8 WBS   (light wall ball like 14/8) 6 Jumping   Pull Ups Kipping   pull up practice Skills:   Cleans (full squat from the ground) […]

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WOD – Wednesday – 03/19/14

WOD – Wednesday – 03/19/14

A) EMOM 15 – Alternating   6-10 ring Dips   6-10 Alt Pistols (coaches will accommodate scaling)   6-10 V-ups     (rep count varies depending on skill level) B) 3 Rounds For Time  - 400m run  - 15 pullups (RX+ do C2B)  - 20 SDHP (70/53)

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