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The Week Ahead (9/16)
Friends, we've got another awesome week ahead. And thanks to all those that came to our Sunday Handstand Push-Up seminar, hopefully you can apply what you learned Tuesday! Monday - Core Strength EMOM up [...]
The Week Ahead (9/9/24)
Team, OH man it looks and feels like Fall, hope you guys got outside. Should be another fun and diverse week: Monday - Strength Day. Squats, followed by an EMOM with Strict Press, Barbell Bent [...]
The Week Ahead (9/3)
Hi Guys, Forgive the late post! We had a very nice Labor Day adventure with a bunch of little ones, but man do tiny babies slow you down. The week ahead: Tuesday - Power Snatch [...]
The Week Ahead (8/26)…
Friends, Hope you've dusted off your flannel, fantasy football apps, and pumpkin spiced everything... Labor Day is coming up! Speaking of next Monday, look for normal classes to be cancelled next Monday and replaced by [...]
The Week Ahead (8/19)
Friends, A quick thought on CrossFit, then the week ahead! ----- Many of you might have seen in the news that a competitive CrossFitter died last week during a CrossFit Games swimming event, creating quite [...]
The Week Ahead (8/12)…
Friends, Hope everyone is enjoying the summer. New handstand progression this week --- back to heavy squats and bench after a week off --- the week ahead: Monday - Heavy Bench paired with a new, [...]
WOD
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Partner WOD You Go I Go Team 400m Run (Together) 20 Rounds (10 Each) 14 Med Ball Box Step Ups (30/20)(24"/20) 5 Strict Matador Dips 5 Strict Pull-Ups Team 800m Relay (4x100m each) [...]
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Snatch Mobility A1 - PVC Sotts Press 3x5 A2 - Band Face Pull 3x10 Strength B1 Snatch 5x2 WOD For Time 15 DB Thruster (2x40/2x25) Rest 1 Minute 20 DB Thruster Rest 1 Minute 25 [...]
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STRENGTH A1 - Bulgarian Split Squat 4x8/Leg A2 - DB Bent Over Row 4x12/Arm WOD EMOM Until Failure ("Death By...") 4 Burpee 6 DB Snatch (1x50/1x35) *Add two DB Snatch Every minute [...]
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Core Strength EMOM 9 1 - 1x10 Arch Up + 10s Arch Hold 2 - 1x12 DB Half Kneeling Woodchop 3 - 1x12 DB Half Kneeling Woodchop "Jordan" 100 KB Swing (53/35) 100 Sit-Ups [...]
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STRENGTH A1 - Weighted Pull-Up 2-2-1-1-1 @ Weight 4x5+ @ Strict Bodyweight 4x5 @ Negatives 4x5+ @ Band WOD For Time 1600m Run 12-9-6-3 Power Clean (155/105) Box Jump (30"/24")
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Strength A1 Sumo Deadlift 5-5-3-3-3 A2 Straight Leg Hip Abduction 4x10/Leg WOD EMOM 12 1 - 1x16 KB Front Rack Reverse Lunge (2x53/2x35) 2 - 1x12 KB Pullover (1x44/1x26) 3 - 50 Double Unders 4 [...]
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