WODS 10/14/19 to 10/18/19

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Monday October 14 3x 10 wall squats 10-15 sec L hang inchworm Snatch skills “Snake Bite” Big Lap 21-15-9 Power snatch 95/65 Toes to bar Remaining time to work up to heavy single squat snatch preferred, Power snatch for newer folks This is short and sweet. It should be a sprint. Set a weight you… Read more »

WODS 10/7/19 – 10/11/19

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Monday October 7 Banded warmup 3x L hang 20 sec Inchworm Lateral lunge “Dead Meat” 40-30-20-10 Wallballs 20/14 2-4-6-8-10 Deadlifts 315/205 4-4-4-4-4 Bar Muscle ups This is the toughest wod of the week. Its on Monday so you can be recovered for the open wod Saturday. Use a DL weight that is hard but not… Read more »

WODS 9/30/19 -10/4/19

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Monday 30 September Every 90 secx7 sets start at 60% hang power snatch+OHS+hang squat snatch “Bartender” AMRAP 10: 12 Deadlifts 115/75 9 Overhead Squats 115/75 6 Hang Power Snatches 115/75 The beginning piece will get your movement dialed in. You may go as heavy as perfect movement will allow. I want you to aim for… Read more »

Wods 9/23/19-9/27/19

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Monday 3x 8 strict pullups 8/8 Bulgarian split squats “”Master Splinter”” 3 Rounds: 400 Meter Run 12 Burpee Box jump overs (24/20) 15 DB Thrusters 50/35   We will do our heavier lifting towards the beginning of the week to allow recovery for the open workouts.  The bulgarian split squats will strengthen the glutes but… Read more »

Wods 9/16/19-9/20/19

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Reminder, Wednesday 6pm no oly class.  I will be teaching a wine and mobility course. Come on in and get your overhead squat position dialed in! Monday 3x 5 Front squats 70-75% 8/8 BSS “1-2 Punch” 10 min AMRAP 25 WB 20/14 40 DU Today is the start of our winter cycle.  The first part… Read more »

Wods 9/9/19-9/13/19

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Monday “CrossFit Total” Find 1rm in Back squat Press Deadlift This is our benchmark for strength this coming year.  We’ll retest this before Christmas to see how far yall have come! Tuesday “””Championship Helen”” 5rds 400m run 21 AKBS 53/35 12 Pullups This is the exact opposite of yesterday.  We need to have strength and… Read more »

Wods 9/2/19-9/6/19

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Reminder, CrossFit Total, (max Back squat, Press, Deadlift) next Monday.  We’ll retest after Thanksgiving.  I am excited to see yall crush it! Monday Bench DB or close grip 3×10 “One at a Time” 4rds 1 arm DB push Press 10/10  50/35DB 25 abmat situps 10 Box Jump overs 24/20 10/10 DB snatch Dball/Sandbag carry 50m… Read more »

Wod 8/25/19-8/29/19

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Great work on Battle by the Bay Everyone!  It was a great comp and Team   came out on top. We are going to continue with more weighted single leg movements as well as put in some tempo work to improve the bottom position of our squats.  We’ve been alternating power cleans/Deadlifts every week and will… Read more »

Wods 8/19/19-8/23/19

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Saturday will soon be upon us!  Hopefully you’ve strategized with your teams and are ready to go.  I know I am:)  Friday is more bodyweight and aerobic in nature  to allow you all to recover for Sat.  Don’t forget potluck afterwards at 12. Monday “1rd every 3 min x 27 min 1: Run 400m 2:… Read more »

Battle by the Bay

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The event will start at 8am Saturday the 24th  Our goal is to be done by 12. Here are the teams followed by the events.  Time to get with your coaches and strategize!  Don’t forget we are having a pot luck afterwards at noon! Team Clint Darien Claire Russ Ashley Kyle Matt A Robin Pamela… Read more »