• 111004 Tuesday

    111004 Tuesday

    Strength/Skill Development A. Back squat @ 2013; 4-6 reps 4 sets. Rest 2 minutes bw sets. B. Box step-ups @ 22X2; 6-8/leg x 3 sets. Rest 60s bw each leg/set. WOD 10-8-6-4 Pullups (Adv: C2B) 10-16-18-20 DB Hang power clean. For time. Alternate between these two exercises with the pullups going down in reps and […]

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  • Jump rope order!!

    Jump rope order!!

    Hi crew,   There have been some requests to place an order for some Buddy Lee’s Aero Speed Jump Ropes that we have examples of in the gym. They are $40 each and you adjust the cord when you receive the rope. Extra rope cords can be purchased for $5.00 so if you cut it […]

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  • 111003 Monday “Green Machine”

    111003 Monday “Green Machine”

    Strength/Skill Development Complete 3 rounds of A1/A2: A1. Sumo deadlift @ 2111; 6-8 reps. Rest ~60s A2. DB push-press @ 12X1; 6-8 reps. Rest ~90s b/f returning to A1. WOD Complete 60 seconds work,30 seconds of rest as you rotate through each of the following stations for three rounds: Tire Flips Row 10m Line sprints […]

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  • 111001 Saturday

    111001 Saturday

      Strength/Skill Development A. Overhead squat @ 3011; 6-8 reps x 3 sets. Rest 2 minutes b/w sets. B. Barbell front rack reverse lunge @ 20X1; 6-8/leg x 3. Rest 45s b/w legs, 90s b/w sets. WOD Complete 5 rounds for time of: Power clean x 5 (Use today’s best OHS) Walking lunge x 60ft […]

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  • 110930 Friday

    110930 Friday

    We welcomed Mikala Simone Rogers at 3:29am on Tuesday Sept 27th. 19″ long and 7.7 pounds. Thanks to CrossFit, Kat and the Thursday 4:30pm class and coaches, the natural birth, Mama and baby are doing well. -Rachel and Van Rogers Strength/Skill Development Snatch: 1.1.1 Rest 10-15s between lifts. Rest ~2 minutes between sets for mobility […]

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  • 110929 Thursday

    110929 Thursday

    Strength/Skill Development Complete 3 rounds of A1/A2: A1. Front squat @ 2011; 6-8 reps. Rest 1 minute A2.Knees-to-Elbows @ 22X0; 6-8 reps. (no kip). Rest 2 minutes before returning to A1. WOD 5 rounds of: DB push-press x 8 Slammer x 16 Rest 60s Post best FS & reps, Overall time minus 4 minutes with […]

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  • 110928 Wednesday

    110928 Wednesday

    Strength/Skill Development A. Back squat @ 2011; 2-4 reps x 6 sets. Rest 2 minutes b/w sets. B. Plate overhead Box step-ups @ 22X2; 3-5 x 3. Rest 20s b/w legs, 60s b/w sets. WOD Complete 3 rounds of: AMRAP in 2 minutes of: Plate overhead box step-ups x 6 (3 per leg) Inv burpees […]

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  • 110927 Tuesday

    110927 Tuesday

    Strength/Skill Development KBS @ 1013; 10-15 reps x 5 sets. Rest 90s between sets. WOD AMRAP in 20 minutes of: 400m run coming to a complete stop every 100m 16 KB sumodeadlift high-pulls (NTE 2/1.5 pood) 8 burpees Post best KBS x # of reps, total rounds + partial rounds & KB weight.

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