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7/24/17-7/28/17

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Monday “””Play Dead”” 5 min AMRAP 600m run 12 DL 185/125 12 BF burpees rest 3 min 5 min AMRAP 400m run 9 DL 225/155 9 BF burpees rest 3 min 5 min AMRAP 200m run 6 DL 275/185 6 BF burpees *Runs are buy in only This wod is meant to dial in form… Read more »

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WODs 7/17/17-7-7/21/17

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Monday 15 min AMRAP “”Big 12″” 12 cal bike 12 hang squat cleans 155/105 12 PJ 12 Toes to bar 12 Man makers 45/25 12 cal row 12 Box jump overs rest 2 min 800m run Chippers are all about moving well. Set a pace you can maintain for this wod. Suggest working on front… Read more »

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7/10/17-7/14/17

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Monday 5 Deadlift every 1:30×5 work up to 1rd at 80% all deadstop rope climb skills 5rds 12 DB Front rack lunges 45/25 2 rope climbs 200m run Increasing the reps this week on the Deadlifts. Don’t go beyond 80%. All must be deadstop. The lunges are there to strength the core and the glutes…. Read more »

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WODs 7/3/17-7/7/17

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Monday 2Deadlift+2hang power clean+2jerk 8 sets to work up to a heavy set “DT” 5rds 12 Deadlifts 155/105 9 Hang power cleans 6 Push Jerks Roll glutes then low back One of the CrossFit classics. This type of complex is not a test of maximal strength, but more of strength endurance with technique. I don’t… Read more »

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6/26/17-6/30/17

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  Monday banded warmup+front rack Front squat 3×7 75% TTB skills “Front Nine” AMRAP 18: 18 Calorie Row 15 Box Jump Overs (24/20″) 12 Toes-to-Bar 9 DB Front Squats 45/25 Roll quads then couch stretch More squats in the medium heavy range. This is were we build both strength and muscular endurance. Having to hold… Read more »

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Do You VooDoo…

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By: Clint Russell, SPT What is Voodoo floss? I’m sure you’ve see people wrapping their elbows or knees and wondered why. How is that supposed to help? I’m going to give you a little more information on these bands and what exactly they do to hopefully help you understand what is going on from a… Read more »

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6/19/17-6/23/17

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Monday OHS 5×2 32X1 70-80% 12 min AMRAP 8 situps 8 OHS 115/75 25 Dbl undersOne of the best ways to get better is to slow movements down. The OHS will help develop stability in the shoulder thourought the ROM. I have never seen pause reps make anyone worse. The wod is about quick transitions…. Read more »

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Wods 6/12/17-6/16/17

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  Monday HS hold/squat hold :15/:15 alt Power clean and Jerk 2 EMOTMx8 “Clean ladder Cindy 2 Rounds of “Cindy” 3 Clean and jerks 135/95 15 min AMRAP-add10lbs/rd Use the EMOTM to warmup the movement, not break a record. Focus on getting into a good setup everytime. This workout will help build you technique. Be… Read more »

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WODs 6/5/17-6/9/17

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  Monday pressing snbal+10 snbal snatch review Strength/Skill: EMOTM for 8 Minutes of: Snatch x 1 Metcon: AMRAP in 20 minutes of: 200 Meter Run 2 snatches @ 50% add every round-if you fail go back 2 rds and max rds in remaining time This is the retest. Use the beginning to focus on mechanics…. Read more »