Monthly Archives: April 2015

Thursday, April 30 Gym Open @ 6:20am

PREPARATION: 3 rounds of: 30 second HS Hold 15 Light KB Swings skip down hallway with skipping rope STRENGTH: 5,3,1 reps of Deadlift @ 85%, 90% and 95% of your Training Max Met-Con WOD: 3 rounds for time of: 6 … Continue reading

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Wednesday, April 29 Gym Open @ 6:20am

PREPARATION: EMOM for 5 minutes: Row 100m 5 Burpees STRENGTH: 1 set of 10 reps of Back Squats @ 50% 1 set of 8 reps of Back Squats @ 65% 5, 3, 1 Back Squats @ 85%, 90% and 95% … Continue reading

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Monday, April 27 Gym Open @ 5:15pm

  PREPARATION: run 2 laps, row 500m, or Ski Erg 300m STRENGTH: Every 90 seconds for 12 minutes complete the following: 2 Power Cleans + 2 Front Squats + 2 Push Jerks Met-Con WOD: 60 Air Squats 60 Sit Ups … Continue reading

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Friday, April 24 Gym Open @ 6:20am

not a bad place to start… read it again…. PREPARATION: Watch the video and try a few of these moves: STRENGTH: 3 sets of 8 reps of Deficit Deadlifts 1 set of 5 reps @ 85% of Training Max 1 … Continue reading

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Thursday, April 23 Gym Open @ 6:20 am

PREPARATION: clean drills STRENGTH: Bench Press (this is based on your Training Max whcih is 90% of your Max) 1 set of 10 reps @ bar 1 set of 8 reps @ 115 1 set of 6 reps @ 60% … Continue reading

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Wednesday, April 22 Gym Open @ 6:20am

PREPARATION: to be posted STRENGTH: Back Squats 10 reps @ Bar (Warm Up) 8 reps @ 50% (Warm Up) 6 reps @ 65% (Warm Up) 5 reps @ 85% 3 reps @ 90% 1 rep @ 95% Met-Con WOD: Time … Continue reading

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Monday, April 20 Gym Open @ 5:20pm

If you don’t plan your breaks, nature will plan them for you. Greg Glassman (Founder of CrossFit and CEO) Check out the following opportunity: Weightlifting-Seminar-Marketing final PREPARATION: 3 Wall Walks with a 15 second hold at top (nose should be … Continue reading

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Friday, April 17 Gym Open @ 6:20am

You cannot control someone else’s behavior. You can only control your own reaction. PREPARATION: 10 Good Mornings 5 Inchworms 5 Deaddbugs STRENGTH: 5 sets of 3 Snatch Grip Deadlifts @ Snatch Max 3 sets of 3 High Pulls 3 sets … Continue reading

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Thursday, April 16 Gym Open @ 6:20am

Don’t ever apologize for being happy, And don’t surround yourself with people who want to hear you say “sorry” for this either There’s no guilt to be had in living a fulfilled life, but there is everything lost in sacrificing … Continue reading

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Wednesday, April 15 Gym Open @ 6:20am

PREPARATION: Row 500m  20 Air Squats 15 Sit Ups 10 Push Ups 5 Pull Ups STRENGTH: 3 sets of 3 reps of Back Squats @ 80%, 85% and 90% 1 sets of 10 reps @ 65% Met-Con WOD: 3 rounds … Continue reading

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