Monthly Archives: March 2019

Friday, March 29 Gym Open @ 6:05am

PREPARATION: Row 400m 10 Seated Floor Press with Barbell 8 Incline Press with DB 6 Incline DB Flyes STRENGTH: Bench Press, supreset with Barbell Curls in brackets, as follows 5 reps @ 60% (5 reps of Curls) 3 reps @ … Continue reading

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Thursday, March 28 Gym Open @ 6:05am

PREPARATION: Row 500m 10 reps of Double KB Sit Up to Overhead Crouch to Downward Dog to Cobra and reverse 10 Inchworms STRENGTH: Deadlift as follows: 1 set of 8 reps @ 50% 1 set of 5 reps @ 60% … Continue reading

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Wednesday, March 27 Gym Open @ 6:05am

PREPARATION: Row for 50 pulls (increase effort) 5 Hang Power Cleans + 4 Power Cleans + 3 Hang Cleans + 2 Cleans @ bar repeat above^ with light load STRENGTH: For sets 7-10, let feel dictate loading. The goal is … Continue reading

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Tuesday, March 26 Gym Open @ 6:05am

PREPARATION: Row 18/16 Calories Snatch Barbell Warm-Up 5 reps of each Snatch-Grip RDL Snatch Pull from Below Knee Muscle-Snatch Overhead Squat Snatch Push Press Drop Snatch Hang Power Snatch Snatch from Below Knee STRENGTH: 15:00 on the clock: build to … Continue reading

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Monday, March 25 Gym Open @ 5:00pm

CrossFit CPHS was well represented at the Power Lifting Meet PREPARATION: Run 2 laps or Row/Bike /Ski for 3:00 20 Air Squats + 10 Pause Goblet Squats 10 Russian Babymakers Band-assisted ankle mobility STRENGTH: E2MO2M, for 16:00 (8 sets), complete … Continue reading

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Friday, March 22 Gym Open @ 6:00am

Far-back Friday… last year PREPARATION: Row 30/24 Calories 10 L-Seated 1-Arm DBell Press (5L/5R) 10 DBell Rows (5L/5R) STRENGTH: Met-Con WOD: OPTION 1> Goin’ for it! Scaled athletes use: Thrusters @ 65/45 Jumping Pull Ups (bar is 6″ over head) … Continue reading

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Thursday, March 21 Gym Open @ 6:00am

PREPARATION: Row 20 Calories 10 Good Mornings 10 One Legged Deadlift with DBs 10 reps of Banded DB Bench Press (band under back and then around handles of DBs) 10 reps of Single- Arm DB Floor Press STRENGTH: Deadlifts as … Continue reading

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Wednesday, March 20 Gym

Evie in action in Florida! PREPARATION: Row 500m Clean Technique Warm-Up (5 reps of each, three times through the complex with barbell) Clean-Grip RDL Clean Pull from Below Knee Front Squat Hang Power Clean Clean from Below Knee One set … Continue reading

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Tuesday, March 19 Gym Open @ 6:00am

PREPARATION: Row 500m/400m @ Rate 24 10 Shoulder Dislocates 10 Muscle Snatch + 10 Behind the Neck Push Press + 10 Overhead Squats 10 Med Ball Push Ups STRENGTH: E2MO2M, for 6:00 (3 sets): 2 reps of Snatch Balance  E2MO2M, … Continue reading

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Monday, March 18 Gym Open @ 5:00pm

These two continue to impress us all!!! PREPARATION: Run, Row, Ski or Bike for 3:00 20 Air Squats 15 Goblet Squats 10 Single Arm Thrusters with KB STRENGTH: E2MO2M, for 6 minutes: 6 reps of Front Squat @ 50% 4 … Continue reading

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