• 141126 Wednesday

    Grandmother & granddaughter

    Main – CrossFit (No Measure) AMRAC in 10 Minutes with Mobility + 2-10: Axle Front Squat, Man-maker, Strict C2B Pull-up, Box Jump (Step-down Rnd 1). Strength/Skill Development Spend 18 Minutes working between A1/2 NTE 5 Rounds: A1. : Good Mornings (@ 30X1; 4-8) A2. : 1-arm DB OH Carry (x 40-80m/arm -tough) Partner WOD Metcon […]

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  • 141125 Tuesday “Lamp”

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    Main – CrossFit (No Measure) AMRAC in 10 Minutes with Mobility + 4-8: Stone 2 Shoulder + Squat, T-Push-up. Box Step-up w/KB, C2B Pull-up (Strict Rnd 1). Strength Development Take 16 Minutes to alternate between A1/2: NTE 5 Rounds. A1. : Sumo Deadlift ( x 4-8) A2. : Front Leaning Rest (Rings) ( x 40-60s) […]

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  • 141124 Monday

    BioFeedback Lecture Group from Saturday.

    Main – CrossFit (No Measure) AMRAC in 10 Minutes with Mobility + 4-12: Thruster, C2B Pull-up (Strict), Sumo Good Morning, Axle F/R Walking Lunge. Strength Development Spend 18 Minutes alternating b/w A1/2: A1.: Paused 1-arm Waiter’s Squat (x 6-10/arm) A2. : Bent Over Row (@21X1; 8-12) WOD C. : Bryson (Time) 400m Row 10 Thrusters […]

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  • 141123 Sunday Recovery

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    Main – CrossFit Recovery Row Intervals 1 (6 Rounds for distance) Complete 4-6 Rounds of: Row 90s for distance @ moderate pace Rest 30s Side Plank 30-45s per side Rest 30s b/w sides Rest 1 minute walking before returning to rower. Goal: Slightly more distance per round.

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  • 141122 Saturday Everyday Warrior Wk 3

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    Main – CrossFit (No Measure) AMRAC in 10 Minutes with Mobility + 5-10: Snatch Press-under, 1-arm DB High-pull, High Box Jump (Step Down), Side Plank 60s/side. Strength Development Complete A then choose either B1, B2 or B3 for the second part. A.: Shoulder to Overhead (12 Minutes building to a heavy double. ) Utilize push-press, […]

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  • 141121 Friday

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    Main – CrossFit (No Measure) AMRAC in 10 Minutes with Mobility + 3-8: Back Squat, KBS, Dip, Rebounding x 15-25s. Strength Development Take 20 Minutes to alternate b/w A1/2. A1. : Hang Power Clean (x 2-4 TnG as able. ) A2. : 1-arm DB Overhead Squat (x 4-8/arm ) WOD Jet (Time) Four Rounds of: […]

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  • 141120 Thursday

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    Main – CrossFit (No Measure) AMRAC in 8 Minutes with Mobility + 4-8: 1-arm OHS, Axle Press–>Push-Press Bent over Barbell Row (2s pause @ chest), Toes 2 Bar (Strict Rnd 1). Strength/Skill Development Spend 16 Minutes alternating b/w A1/2: A1. : Barbell Box Step-up (x 10-16 alternating ) Barbell on back A2. : 1-arm DB […]

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  • 141119 Wednesday

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    Main – CrossFit (No Measure) AMRAC in 10 Minutes with Mobility + 3-8: Back Squat, Push-up, Strict C2B Pull-up, TnG Power Clean. Strength/Skill Development Spend 18 Minutes working between A1/2 NTE 4 Rounds: A1. : Axle Front-Rack Walking Lunge (x 16-20 Steps ) A2. : Weighted C2B Pull-up ( @ 31X1; 3-5 ) A2.: Muscle-ups […]

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