Monthly Archives: April 2019

Tuesday, April 30 Gym Open @ 6:05am

  PREPARATION: Row 500m 20 KB Snatch (light) Snatch Warm Up STRENGTH: E2MO2M, for 6:00 (3 sets): 1 rep of High Hang Snatch @ 55-65% E2MO2M, for 6:00 (3 sets): 1 reps of Hang Snatch @ 65-75% E2MO2M, for 6:00 … Continue reading

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Monday, April 29 Gym Open @5:00pm

PREPARATION: Row/Ski/Bike 20 Calories 10 steps of X-Band Walks (Laterally) 10 Cossack Squats with plate out front 10 Jumping Prisoner Squats 10 Single-Leg Glute Bridge (5L/5R)  Pigeon Hip Opener on a box (1 minute each side) STRENGTH: E2MO2M, for 10 … Continue reading

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Friday, April 26 Gym Open @ 6:05am

PREPARATION: Row 200m @ Rate 24; Row 100m @ Rate 26; Row 200m @ Rate 28 2 sets of 10 reps of One Arm DB Bench Press 2 set of 10 reps of Tricep Rope Push Downs STRENGTH: PART A> … Continue reading

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Thursday, April 25 Gym Open @ 6:05am

PREPARATION: Run/Row/Ski/Bike for 500m 30 second Wall Sit 10 Single Leg RDLs with a barbell in one hand 10 Single Leg RDLs with hand support and a single DB 5 sets of Box Jumps (3 boxes in a row) STRENGTH: … Continue reading

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Wednesday, April 24 Gym Open @ 6:05am

PREPARATION: Row/Ski/Bike 500m 10 High Pulls with bar 10 Power Clean with bar 8 Hang Squat Clean with bar 6 Squat Clean with bar 4 Squat Clean Thrusters with bar 2 Split Jerk with bar STRENGTH: E2MO2M, for 12:00 (6 … Continue reading

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Tuesday, April 23 Gym Open @ 6:05am

PREPARATION: Row/bike/ski 500m Snatch warm-up 10 reps of “Isometric Band Hold with one arm and KB Press with the other” 10 reps of Plate Row STRENGTH: E2MO2M, for 6:00 (3 sets): 1 reps of High Hang Snatch @ 55-65% E2MO2M, … Continue reading

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Monday, April 22 Class is at CrossFit DSF @ 2:30pm

PREPARATION: Run 2 laps or Row/Ski/Bike 400m 20 Air Squats + 15 Hollow Rocks + 10 Push Ups + 5 Goblet  Squats with pause with an empty barbell: 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Press … Continue reading

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Thursday, April 18 Gym Open @ 6:05am

This fella has been hanging around bars for a while… PREPARATION: Row 500m 10 Push Ups +10 Sit Ups + 10 Air Squats 10 DB Bench Press 10 Single KB Deadlift Band Rows (or Cable Rows)  STRENGTH: Deadlift, working up … Continue reading

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Wednesday, April 17 Gym Open @ 6:05am

PREPARATION: Row/Bike/Ski/ Air Assault for 3:00 https://youtu.be/-hutN9oo-bU?t=59 STRENGTH: E2MO2M, for 6:00 (3 sets): 3 reps of  Sotts Press  (clean grip, pressing from the front-rack position in receiving) E2MO2M, for 6:00 (3 sets): 2 Clean Lift-Offs + Power Clean + Jerk … Continue reading

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Tuesday, April 16 Gym Open @ 6:05am

Jill’s attitude and effort is unremitting! PREPARATION: Row/Bike/Ski/Air assault 500m 5 reps of the Snatch warm-up with barbell Four sets of: 3 reps of Double Kettlebell Overhead Squats (stick to the tempo, slow descent, 3 second hold) Rest as needed … Continue reading

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