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WOD – 03/01/14

WOD – 03/01/14

Coaches Choice by Coach Alex! Just a reminder that the official day to perform 14.1 with a judge is on Sunday between 10-12. If you plan to do the WOD any other time, you are responsible for finding your own judge. This judge must be a registered […]

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WOD – Friday – 02/28/14

WOD – Friday – 02/28/14

  Open WOD 14.1 (aka 11.1):   AMRAP 10:   30 Double Unders (scale to 60 singles) 15 Power snatch (75/55)       Have Fun, Good luck!!!   Reminder that we are having the Open Clinic for all registered athletes Friday at 6p-8p. No 6pm class. […]

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WOD – Thursday – 02/7/14

WOD – Thursday – 02/7/14

A) Not For Time – 2 rounds 300m Row 4 Turkish Getups 10 Hollow rocks 4 bridge-ups (5 second hold) -OR- 30 second front plank hold 1 rope climb (or 2 descending planks) B) AMRAP 5 5 push press 115/75 10 burpees Rest 5 C) AMRAP 5 […]

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CrossFit Teens 2.27.14

CrossFit Teens 2.27.14

27-Feb-14 Warm up: 800m run,   then 2 rounds (light KBS) 15 squats 15 KBS 15 sit ups Review HSPU, TTB, work %ages of FS 70% of 1RM, 4rounds x 5   reps then drop to no more than 50% of 1RM for WOD: WOD: 9 min […]

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WOD – Wednesday – 02/26/14

WOD – Wednesday – 02/26/14

A) EMOM 10: Alternating  - 5-10 HSPU or 10 Dumbell Press 40/25 – ish  - 10 Toes-To-Bar B) EMOM 10: Alternating  - 5 strict chin ups (try to pull to chest)  - 10 Hand release Push-ups C) AMRAP 2:  (Max reps in 2 minutes)  - KB Swings 53/35 (we will […]

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CrossFit Teens 2.26.14

CrossFit Teens 2.26.14

26-Feb Warm Up: 400m run dynamic stretch then 2 rounds (not for time) 1 rope climb (2:1 planks) 20 ttl steps mountain climbers 10 burpees 5 Air Squats (don’t rush these!) skill: mat work: rolls, cartwheels, burpee   broad jumps, etc. WOD: A)   400m Farmer’s Carry […]

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CrossFit Teens 2.25.14

CrossFit Teens 2.25.14

Warm Up: 400m run with medball then 3 rounds (not for time) 3 pull ups 6 push ups 9 squats stretch, including wrist rolls forward rolls, cart wheels, hs   holds 3 sets of 20 sec holds, 30 sec rest (if unable to perform hand stand, do […]

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WOD – Tuesday – 02/25/14

WOD – Tuesday – 02/25/14

A) Back Squat 6 x 3 @ 80%. 90-120 seconds rest between sets  (take time needed to build up to your working weight for 6 sets) B) 21-15-9  - Power clean 135/95  - Burpee Box ump overs 24/20

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WOD – Monday – 02/24/14

WOD – Monday – 02/24/14

A) AMRAP 4:  (Go as far as you can. Record total reps. Don’t include the run for reps) 400m Run 10 Burpee over bar 15 TTB 20 Wallball 25 SDHP 53/35 30 Push Jerks 95/65 35 Kettlebell Swings 53/35 40 Double unders (scale to 40 lateral bar […]

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Open Prep Clinic on Friday at 6p.

There will be no class at 6p this Friday as we host our ‘Open’ Prep Clinic. This 2 hour clinic is for all registered athletes in the 2014 CrossFit Games Open. Coach Alex will cover all movements that we expect to see throughout the 5 week comp. […]

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