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WOD – Thursday – 03/06/14

WOD – Thursday – 03/06/14

  A) Row 3 Minutes Max Calorie Rest 3 B) AMRAP 3  - 10 KB Swings 53/35  - 10 pushups Rest 3 C) AMRAP 3  - 10 Box Jumps 24/20 (not games std, but need to open hips)  - 8 burpees Rest 3 D) AMRAP 3  - […]

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CrossFit Teens 3.6.14

CrossFit Teens 3.6.14

5-Mar-14 Warm Up: Coach’s Choice Skills: forward rolls cart wheels HS walk practice Strength: FS: work 60-70% to perform 5×4 from the rack WOD: 25 FS (85/53) 5 Burpees 20 FS 10 Burpees 15 FS 15 Burpees 10 FS 20 Burpees 5 FS 25 Burpees

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WOD – Wednesday – 03/05/14

WOD – Wednesday – 03/05/14

A) 5 Minutes of Pullup Practice  (coach to review kip & butterfly technique) B) Front Squats 2-2-2-2-2-2 (Take 6 attempts to build to a 2-rep max) C) For Time:  - 20 pullups  - 15 Thrusters 95/65  - 400m run  - 15 snatch 95/65  - 20 pullups

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CrossFit Teens 3.5.2014

CrossFit Teens 3.5.2014

4-Mar-14 Warm Up: Coach’s Choice Skill: snatch WOD: 6 RFT 4 HSPU 8 Hang Snatch (65/42) 10 K2E 200m run

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CrossFit Teens 3/4/14

CrossFit Teens 3/4/14

3-Mar-14 Warm Up: tire agility, hurdles dynamic stretch skills: Jump into bar muscle up, hold 5 secs x 3   rounds HS holds/wall sits (alternate) 20   secson/10 sec rest x 4 sets Strength: shoulder press (work to heavy double, no dip drive!) WOD: 3 RFT: 12 […]

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WOD – Tuesday – 03/04/14

WOD – Tuesday – 03/04/14

A) 800m run (For Time) Rest as Needed B) 3 Rounds For Time: Rest 3 Minutes between rounds 15 hang cleans 115/75 15 burpees 15 Toes to bar 15 wallballs 20/14 15 KB Swings 53/35 *The rest is self timed. Make sure to look at the clock […]

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WOD – Monday – 03/03/14

WOD – Monday – 03/03/14

Congrats to Coach Hoser (Jason) for his 2nd place finish at the Oly Competition this weekend! A) Shoulder Press 5 x 3 @ 75-85%. 90-120 seconds rest between sets B) 4 RFT  - 200m Run  - 15 Pushups HR  - 15 Deadlifts 155/105

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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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