Monthly Archives: February 2018

Wednesday, F(ab)ruary 28 Gym Open @ 6:15am

Christie exudes impressive effort and enthusiasm at all times!!! PREPARATION: Row 3:00 10 Hang Power Cleans 8 Hang Cleans 6 Hang Squat Cleans 4 Squat Cleans 2 Clean and Jerks STRENGTH: E2MO2M, for 6 minutes (3 sets): 1 rep of … Continue reading

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Tuesday, F(ab)ruary 27 Gym Open @ 6:15am

410 reps! PREPARATION: Row 500m/400m 10 OHS with bar 8 Hang Power Snatch with bar 6 Power Snatch with bar STRENGTH: From the crossfit.com Main Page from Sunday 180225, 10 rounds for time of: 1 Power Snatch 3 Overhead Squats … Continue reading

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Monday, F(ab)ruary 26 Gym Open @ 5:15pm

grey hoody also comes in black ($60); you can swap out logo on right hoody to say “Bears” ($55) – order is being sent next Monday PREPARATION: Row 24/20 Calories 10 Goblet Squats with a 2 second pause in bottom … Continue reading

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Sunday, F(ab)ruary 25 Gym Open @ 9:30am

  PREPARATION: Row 14/12 Calories 8 Toes to Bar 10 DB Hang Power Clean and Press (5L/5R) STRENGTH: this should be done after 18.1 (if you are doing 18.1)   Met-Con WOD: Workout 18.1 Complete as many rounds as possible … Continue reading

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Friday, F(ab)ruary 23 Gym Open @ 6:15am

PREPARATION: Row 14/12 Calories 8 Toes to Bar 10 DB Hang Power Clean and Press (5L/5R) STRENGTH:   Met-Con WOD: For those wishing to give the Online Comp a try: Workout 18.1 Complete as many rounds as possible in 20 … Continue reading

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Thursday, F(ab)ruary 22 Gym Open @ 6:15am

PREPARATION: Row 500m 10 Good Mornings with 65/45 10 reps with Landmine STRENGTH: Using 100% of your recent Deadlift Max, complete the following:  1 set of 5 reps @ 50% 1 set of 5 reps @ 60% then, 4 sets … Continue reading

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Wednesday, F(ab)ruary 21 Gym Open @ 6:15am

Welcome back, Doc! PREPARATION: Row 30 Calories 10 reps of Anti-rotation with Hold on GHD 10 Hang Cleans with a bar 8 Cleans from the blocks (bumpers) STRENGTH: E2MO2M, for 7 rounds (14:00) complete: 2 Power Cleans Met-Con WOD: 4 … Continue reading

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