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9/25/17-9/29/17

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Monday “Fight” Prior to 4 min: 3rds 10 thrusters 75/55 20 dbl unders Prior to 8 min 8 Thrusters 95/65 25 DU Prior to 12 min 3rds 6 Thrusters 115/75 30 DU prior to 16 min 3rds 4 Thrusters 135 35 DU prior to 20 min 3rds 2 Thrusters 155/105 40 DU This is everyday… Read more »

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WODs 9/18/17-9/22/17

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Monday 30/20/30 C&J skills Hang clean+clean+Push jerk E2Mx16 “Raising the Bar” 9 min AMRAP 8 Burpees over the bar 7 squat cleans 135/95 6 Front rack lunges 5 PJ Post Roll lats The strength is designed to hone in posiiton for the clean. Focus on keeping the bar tight and pulling under fast! Lets keep… Read more »

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WODS 9/11/17-9/15/17

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Monday Banded warmup TTB skills Front rack mobility 3x Front squats 3×8 75% SS 8 strict pullups 21-15-9 Front squats 135/95 Toes to bar Plyo Jumps Roll quads w/ bar We aren’t increasing the percentages on the front squats just yet. There is a lot of lunging and deadlifts this week. I want the wod… Read more »

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Monday 9/4/17-9/8/17

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Tuesday “Snatch attack” 20 min AMRAP 15/12 cal bike/row 2 snatch start at 50% and go up 5-10lbs This is a great way to see how far people have progressed on snatch. Be sure to start light. The light reps are there to allow you to dial in your technique. Its not uncommon to see… Read more »

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Wods 8/28/17-9/1-17

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Monday 2 Hang Power snatch+2 OHS EMOTMx10 “FreeFall” 12 min AMRAP 4 Hang power snatch 115/75 8 bar facing burpees 12 Knees to elbows Start at 50% on the snatches, and increase only as the weight looks pretty. We are going from the hang to work on pulling under the bar, and so that we… Read more »

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WODs 8/21/17-8/25/17

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Monday August 21 Sampson + spiderman + bar hang x3 Front squats 5-75% w/2 count pause 8L/8R Bulgarian Split Squats x3 12 min AMRAP 30 DU 5L/5R DB hang snatch 45/25 10 ball slams 40/30 Roll calves We saw great success last year with this style of strength training. The pause squats + BSS are… Read more »

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WODs 8/14-18

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Monday August 14th Banded warmup CrossFit Total + max strict pullups Roll lower back and put your PR’s on August board! This will be the beginning of our next cycle that will conclude before the Christmas party. There will be mini cycles spaced throughout as checkpoints. I highly recommend coming in early today and rolling… Read more »

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Wods 8/7/17-8/11/17

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Monday Big clean complex 6 sets of the following Complex : High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk One set… Read more »

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Wods 7/31/17-8/4/17

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Monday July 31 30/20/30 with bands Hang snatch find heavy 2 in 20 min 10 min AMRAP 1/1, 2/2, 3/3, 4/4, 5/5 Hang power snatch 95/65 Burpee Box jump over 24/20 Roll mid/upper back We’ve been hitting OHS/snatch hard so time to see where all of you are at. I like the hang position because… Read more »

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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 »