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Archive for the Blog Category

WOD – Thursday – 04/23/14

3 Rounds For Time: 800m Run 20 Sumo Deadlift High Pull  70/53 15 Box Jumps 24/20 (games standard) 10 Toes-to-bar Check out the Member Spotlight… recent blogs about Jake G and Coach Alex

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CrossFit Teens 4.24.14

CrossFit Teens 4.24.14

Warm Up   for the week: 400m run/row, then roll out   on ball or stretch with bands 8 Jumping Jacks 8 criss-cross jumping jacks   (cross hands and feet in front, then extend out) 16 Steps of mountain climbers   (foot to hand), be deliberate about […]

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10 Questions with Coach Alex

10 Questions with Coach Alex

Hi folks, welcome back to the newest installment of “10 Questions.” If you missed the last one you can find it here. This is a chance for me to get down sit down and have a conversation with an integral part of the Rob Labar system, and […]

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CrossFit Teens 4/23/14

CrossFit Teens 4/23/14

Warm Up   for the week: 400m run/row, then roll out   on ball or stretch with bands 8 Jumping Jacks 8 criss-cross jumping jacks   (cross hands and feet in front, then extend out) 16 Steps of mountain climbers   (foot to hand), be deliberate about […]

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WOD – Wednesday – 04/23/14

WOD – Wednesday – 04/23/14

A) Every 30 Seconds for 7 Minutes:  - 2 Clusters @ approx 60% of max clean      (Squat clean thruster) B) For Reps: 60 Seconds work, 60 seconds rest: Burpees Wallball 20/14 KB Swing 53/35 Thrusters 75/55    Rest 3 Minutes and repeat **Score will be total reps for […]

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CrossFit Teens 4.22.14

CrossFit Teens 4.22.14

Ok, so we’re gunna change things up a little bit. The basic format for your warmup this week will be as follows: Warm Up   for the week: 400m run/row, then roll out   on ball or stretch with bands 8 Jumping Jacks 8 criss-cross jumping jacks […]

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WOD – Tuesday – 04/22/14

WOD – Tuesday – 04/22/14

  5 RFT: 15 Deadlifts 225/155 10 C2B pull-ups 400m run Rest 2 minutes between rounds (self time)

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WOD – Monday – 04/21/14

WOD – Monday – 04/21/14

A. Front squats:  5×3 @ 85% B) 3 RFT: 10 hang power cleans 155/105,  RX+ do 185/125 20 HR Pushups 30 Abmat situps

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WOD – Friday – 04/18/14

WOD – Friday – 04/18/14

A) 3 Sets (Not For Time)  - 2-4 mu’s or 6-10 c2b’s or 8-12 Pull-ups  - 8 Kang Squats 45/53  - 1 rope climb  B) 10-8-6-4-2  - Squat cleans 185/125  - Burpee Box jumps 30/24    (know your limits. Scale the weight and the box accordingly) The […]

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Member Spotlight with Jake Gelberg

Member Spotlight with Jake Gelberg

Before and After pictures of Jake Gelberg (After & Before)    JAKE GELBERG, age 17, Senior at Olympic Heights HS,  son of Noelle and Mike Gelberg (aka Mike G!! aka King of the Shoulder Press). Before we go on about Jake, we don’t want to minimize the […]

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