WODs 9/10-14

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Monday 10 September Rope climb skills OHS 5×2 32×1 3rds 400m run 12 back squats 185/125 2 Rope climbs Alrighty guys, this is the first week of our fall cycle. For the first month, we are really going to hone in on position. So there will be a lot of tempo work. OHS develop overall… Read more »

WODs 9/4-7

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Tuesday 4 September CrossFit Total 1 Rep Max of each Back Squat Strict Press Deadlift The Total is a great test of absolute strength. Your back squat, press and Deadlift are a foundation for a lot of movements in CF. We will test these again in December. If your goals are CrossFit related, improving this… Read more »

Wods 8/27/18-8/31/18

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Monday 1rm Power clean! 3 EMOTMx3 up to 70% Rest 1 min 2 EMOTMx3 min up to 85% rest 1 min 1 EMOTMx7 up to max 10 min AMRAP 10 Power cleans 95/65 30 DU This setup will warmup the CNS for the heavier loads. Focus on a perfect setup for the 3’s and 2’s…. Read more »

What’s next!

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Hey guys, Over the next 2 weeks, we are going to test out several different things.  On Monday, we test out our power clean, and then the following week we test the CrossFit total, followed by Championships Helen.  Power cleans are a great indicator of explosive power, the CFT of brute strength, and Championship Helen… Read more »

WODs 8/20-24

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Monday 20 August 3 Position Snatch Every 3 Minutes x 6 1k Row/1.2 Bike 50 Dumbbell Snatch 50/35 1k Row/1.2 bike Today we build the snatch piece by piece. This wod is a sprint chipper. Hit the 1st row at 85%, and then attack the DB snatch. Empty the tank on the last row. Tuesday… Read more »

WODs 8/13-17

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Monday 13 August Rope climb skills 3 Power clean EMOTM x 8 800m run 12 power cleans 155/105 3 rope climbs 600m run 8 power cleans 155/105 2 Rope climbs 400m run 4 power cleans 155/105 1 Rope climb We are going to emphasize upper body pulling strength over the next few weeks. Use the… Read more »

WODs 8/6-8/11

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Monday 6 August 2 Snatch EMOTM x 8 AMRAP 15 3 Full Snatches 135/95 50 DU’s 250 Meter Row We are entering a deload week to give our legs a break from the squats.  Today is low reps of the snatch to allow us to really focus on form.  If your bottom position needs work,… Read more »

July’s Featured Athlete: Brian

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Meet Brian Gilhooly.  Brian started here in June of 2011.  The thing that stood out to me immediately about Brian is his humility and can do attitude.  He had been a college swimmer, and had done all of the lifts as part of his training.  He elected to do fundamentals with me because he really… Read more »

WODs July 30 – August 4

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Monday 30 July Find 1RM Back Squat 12 min AMRAP 10 cal bike/row 10 RKBS 70/53 10 Goblet squats 10 TTB   It’s that time, today we see all our effort pay off with our 1 RM Back Squat. Make sure to get some good warmup reps in before going all out. Tuesday 31 July… Read more »

Wods July 23rd-28th

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Monday 23rd LIFT Back Squats 3×5 reps@ 60%,65%,70% METCON 3RFT 16 Front rack lunges 115/75 16 Box Jump overs 24/20 16 Hand Release Pushups Back Squat Mondays, hope everyone is staying consistent with these. We will plan to max out once we get through the entire cycle. Please make sure you’re keeping track of your… Read more »