• 100320 Saturday

    100320 Saturday

    Strength/Skill Work Weighted Ring Dips 3-3-3-3-1-1-1 Partner WOD One partner runs a 200m sandbag run (50lbs/25lbs) While the other partner completes as many Power Clean and Jerks as possible. (80% of max C&J not to exceed 155/105lbs) When the other partner returns switch tasks. Complete 4 total rounds. Post loads and total reps to comments. […]

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  • 100319 Friday “Adepto Animum”

    100319 Friday “Adepto Animum”

    Please remember to wear Red on Fridays for Project Red Shirt! WOD: With a continuously running clock, each round starts at the 5 minute mark: Round 1: 30 Wall Ball Shots (OR 30 Kettlebell swings) followed by 400m Run. Round 2: 30 Kettlebell swings (OR 30 Wall Ball Shots) followed by 400m Run. Round 3: […]

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  • 100318 Thursday “Gone in 60 Seconds”

    100318 Thursday “Gone in 60 Seconds”

    Strength/Skill Work: Single support hang power clean WOD 3 Rounds of: 40 seconds max rep pull-ups 20 seconds rest 40 seconds max rep ball slams 20 seconds rest 40 seconds max rep double arm kettlebell thrusters (45/35lbs) 20 seconds rest 40 seconds max rep ball slams (14/10lbs) 20 seconds rest 1 minute rest Post total […]

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  • 100307 Wednesday “Patty”

    100307 Wednesday “Patty”

    Strength/Skill Work: Push-press WOD AMRAP in 15 minutes of: 30 double unders 20 deadlifts 10 front squats Use ~50% of max front squat not to exceed 135/95lbs. The same bar is used for both the deadlifts and the front squats. If and only if you are unable to do double unders sub 90 single unders […]

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  • 100316 Tuesday “The Swing Box”

    100316 Tuesday “The Swing Box”

    Strength/Skill Work: Hang Squat Snatch 5-5-5-5-5 WOD 5 Rounds of: 20 single arm kettlebell snatches (53/35lbs) 10 burpee box hurdles (Max height of 20″ box) For time. Please note those that are unable to perform 20 regular burpees in 1 minute (1 burpee every3seconds) are encouraged to scale the burpee box hurdles to 6 per […]

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  • 100315 Monday “Fran”

    100315 Monday “Fran”

    WOD 21-15-9 Thrusters (Use 70% of thruster or push-press 5RM not to exceed 95/65lbs) Pull-ups For time. 5 minutes to rest 4x200m build-ups with 200m walk back recovery Build-up meaning work into a pace you are comfortable with. Run, do not jog, and run progressively faster if you are feeling up to it. The most […]

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  • 100313 Saturday “Circadian Rhythm”

    100313 Saturday “Circadian Rhythm”

    Today Corey and David are running the ship as our other three coaches are in Charlotte learning better ways to mold and torture y’all. Wish them good luck at their Level 1 CrossFit Certification. Strength/Skill: 1 rep max Clean and Jerk WOD: 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 Kettlebell Swing Pushup […]

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  • 100312 Friday “Rollercoaster…”

    100312 Friday “Rollercoaster…”

    Don’t forget RED SHIRT Friday is TODAY! Strength/Skill Work: Box Jumps 3-3-3-3-3-3-3 Work to add height each set for as many as you are comfortable. WOD 21-15-9 Deadlifts (Use ~70% of DL 5RM not to exceed 225/155lbs) Burpees Immediately followed by 30 pull-ups For time. (Pull-ups are done AFTER the round of 9 deadlifts and […]

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