• 140914 Sunday Recovery

    Congrats to those that took part in the Master's Competition yesterday in Concord, NC...Tony Hoffman, Neil Duvall, Anna Robertson, Dawn Greene & Kim Shankle! Special shout out to Kim Shankle who took 2nd place! Everyone had a great time & awesome efforts!

    Main – CrossFit Recovery 1.3 (No Measure) Complete 2-3 sets of: 30s 1-arm Farmer carry, Rt 30s Rest 30s MB Get-up on Rt 30s Rest 30s 1-arm Farmer carry, Lt 30s Rest 30s MB Get-up on Lft 30s Rest 30s Rt Side Plank 30s Rest 30s Battling Ropes 30s Rest 30s Lft side Plank 90s […]

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  • 140913 Saturday

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    Main – CrossFit (No Measure) AMRAC in 15 Minutes with Mobility + 5-10: 1-arm OHS, C2B Pull-up (Strict Rnd 1), Back Squat, Plank Burpee Box Jump. WOD Habits (4 Rounds for calories) Complete 4 Sets of: In 3 Minutes Complete: 7 Back Squats (Start @ ~70% of multi-rep max & build as able) 14 Plank […]

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  • 140912 Friday

    MLAT

    Main – CrossFit (No Measure) AMRAC in 10 Minutes with Mobility + 4-8: Stone 2 Shoulder, Ring-Row, 1-arm DB Thruster, C2B Pull-ups (Strict Rnd 1). Strength Development Split Jerk (12 Minutes to build to a Tough Single. ) WOD Complete a 15 Minute EMOM alternating between each of the following stations. Wave load as desired […]

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  • 140911 Thursday

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    Main – CrossFit (No Measure) AMRAC in 12 minutes with Mobility + 5-10: 1-arm OH Carry, Sumo Deadlift, Wall Ball, Ring-Row, Burpee. Strength Development A1. : Front Squat (3-5 x 5) A2. : 1-arm DB High-Pull (@ 21X0; 5-8/arm x 4. ) WOD Remembrance (Time) 21-15-9 Power Clean (50-60% of a multi-rep max NTE 115/75lbs) […]

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  • 140910 Wednesday

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    Main – CrossFit (No Measure) AMRAC in 10 Minutes with Mobility + 4-12: BTN Press–>BTN Push-Press, Rebounding 15-20s, Wall Ball, Toes to Bar (Strict Rnd 1). Strength Development A1. : Deadlift (TnG; 4-8 x 4) A2. : Axle Shoulder Press (@ 30X1; x 3-6 x 4. ) A2. : Handstand Push-ups (AMRAP in 20s x […]

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  • 140909 Tuesday

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    Main – CrossFit (No Measure) AMRAC in 12 Minutes with Mobility + 5-10: Single Leg RDL, T-Push-up, Axle Front Squat, Slammer, TTB (Strict Rnd 1). Strength/Skill Development Take 18 minutes to alternate b/w A1/2 NTE 4 Rnds. A1. : 1-arm Farmer’s Carry ( x 30-50m/arm ) A2. : Weighted Dip ( @ 20X1; 5-8 ) […]

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  • 140908 Monday

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    Main – CrossFit (No Measure) AMRAC in 12 minutes with Mobility + 3-8: Sumo Good Morning, Axle OH Carry, DB Manmaker, C2B Pull-up (Strict Rnd 1). Strength/Skill Development A1. : Back Squat (@20×1; 8, 6, 4, 2, 8 ) A2. : Kipping Pull-ups (AMRAP in 20s x 4) Recommend 3 strict pull-ups & 3 strict […]

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  • 140907 Sunday Recovery

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    Main – CrossFit Recovery 1.2 (3 Rounds for reps) 3 rds: 1 min 10m SB/MB Shuttle carry 30 sec suitcase DL, rt 30 sec suitcase DL, lt 1 min bear crawl 30 sec Rt arm waiter’s squat 30 sec Lft arm waiter’s squat 1 min plank hold 3 min row Z1

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