Monthly Archives: November 2017

Thursday, November 30 Gym Open @ 6:15am

PREPARATION: Row 25 calories 10 reps of 1 Arm KB Deadlift (video from Dr. Jacob Harden) 10 Clamshells with rubber band 10 T-Spine Rotations 10 Downward Dog Toe touches STRENGTH: Since tomorrow is the start of Deadcember, we need to … Continue reading

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Wednesday, November 29 Gym Open @ 6:15am

Recess is an hour long – every day! PREPARATION: Row 400m 8 Hang Power Cleans with bar 8 Power Cleans with bar 6 Hang Power Clean + Power Clean Complex with 65/45 STRENGTH: E2MO2M, for 20 minutes (10 sets) of: … Continue reading

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Tuesday, November 28 Gym Open @ 6:15am

https://journal.crossfit.com/article/cfj-bickel-bike-challenge PREPARATION: 5 reps of each in the Barbell Warm-Up: Snatch with empty Barbell Snatch-Grip RDL Snatch Pull from Below Knee Muscle-Snatch Overhead Squat Snatch Push Press Snatch Balance (fast to receiving) Hang Power Snatch Snatch from Below Knee STRENGTH: … Continue reading

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Monday, November 27 Gym Open @ 5:15pm

Never settle PREPARATION: Run 1 lap 20 Air Prisoner Squats 10 Pause Squats with Bar on back 5 Jumping Pause Squats with bar on back STRENGTH:  Front Squats as follows: 7 reps @ 40% 5 reps @ 50% 3 reps … Continue reading

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Friday, November 24 Gym Open @ 6:15am

  PREPARATION: Row 600m 20 Parallette Push Ups 20 Rope Rows on cable machine Single Arm Dumbbell Overhead Squat Bottom Position Hold Press and hold a single DB Overhead for 5 seconds, then switch sides. Accumulate 2:00 of DB Overhead … Continue reading

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Thursday, November 23 Gym Open @ 6:15am

PREPARATION: Row 500m 1:00 of Banded Glute March   10 Loaded Barbell slides up the Wall for shoulder mobility STRENGTH: E2MO2M, for 10 minutes (5 sets) of: Deadlift *Set 1 – 8 reps @ 50% *Set 2 – 6 reps … Continue reading

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Wednesday, November 22 Gym Open @ 6:15am

Wayback Wednesday:) PREPARATION: Row 400m 8 Hang Power Cleans with bar 8 Power Cleans with bar 8 Hang Squat Cleans with bar 6 Clean + Hang Clean Complex with 65/45 STRENGTH: E2MO2M, for 20 minutes (10 sets) of: 1 Clean … Continue reading

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