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How We Grow...

Thursday, July 24, 2014

WOD
Empowered
-------------------
For Time
200 Rope
30 Wall Ball
30 1-Hand Russian KB Swings 24kg/16kg (15 each arm)
30 K2E
2 Minute Plank
30 Wall Ball
30 1-Hand KB Swings
30 K2E
200 Rope

 



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This Is How We Grow...

Wednesday, July 23, 2014

WOD
Empowered
For Time

200 Rope
30 Wall Ball
30 1-Arm Russian KB Swings 24kg/16kg (15 per arm)
30 K2E
2 Min Plank
30 Wall Ball
30 KB Swings
30 K2E
200 Rope

 



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Does It Scare You?

Wednesday, July 23, 2014

I watched in facination as a couple of my students that are very capable CrossFitters chose to not do the workout as perscribed this morning. They had no injuries, mind you...apparently they were just scared that they "might" hurt themselves. Correct me if I'm wrong, but isn't that what an exciting life is all about...constant, ongoing risk?

If you "what if" everything you would never get married, have kids, fly, swim in the ocean, own a pet, drive a car, go on vacation, get on a bus, a bike, a motercycle...and the list goes on. If you're nursing an injury, fine...work around it and  modify and scale as neccesary until you're fully recovered, then it's time to get your ass back into high gear.

For everyone else, I would suggest you have a little "Come To Jesus" talk with yourself and try to remember why you chose CrossFit in the first place. For me, this quote sums it up nicely: "To be part of a community that has decided that easy will no longer suffice".

Carpe Diem

WOD
Killer Instinct
In Teams of Two
100 Back Squats 135/95
100 Jumping Alt Lunges Each Leg
200 BPB Halos
1/2 Mile Partner Carry (th Morrison and back)
* Do 20 Sledges each time you switch with your partner



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You Create It

Tuesday, July 22, 2014

WOD
Lady Luck
Warm-Up
   As a group - 10 mins
Do 2 mins of PVC Work followed by 3 x 10 of each, performed in a fast circuit style:
Pushups
Jacks
Air Squats
Situps
------------------------
Skill Work   As a group -
7 minutes
Double Unders / Vetrans go for max reps -
------------------------
Strength

Sumo Style Deads   As a group - 13 minutes to find 3 rep max
------------------------
Met-Con
AMRAP in 10 Minutes
150M Row
5 Hang  Clean and Press 95/65
Sled Run - 1 Trip Down - 270/180

 



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All The Way

Monday, July 21, 2014


WOD
Super Tramp
20 Min  EMOTM
3 Bench 205/105
5 Pullups
7 Air Squats
------------------------

Strength
Go for Max Bench  /  1-3 or 5 rep...your call

------------------------
Warm-Up
Group


 



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Go Forth...

Thursday, July 17, 2014

WOD
Good-n-Plenty

Endurance Test
Plank For Max Time (Both elbows and feet must remain in contact with ground at all times)
----------------------------
Strength Metcon
17-11-5
Thruster 135/95
Burpees

 



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Every Time...

Wednesday, July 16, 2014

WOD
Welcome Back Frank
In Teams of Two
1000 Rope
50 Tire Flips
200MB Abs
1 Mile Keg Run (HAP)
100 Deads 135/95



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Tough Call

Tuesday, July 15, 2014

WOD
Tough Call
Strength
Bench  5 x 5   Go for PR on last set
-------------------------
Met Con
Five Rounds For Time
10 Hand Release Pushups
10 Chest to Bar Pullups
10 KB Clean abd Push Press  24kg/16kg (rom the floor, 5 each side)



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Ring Of Fire

Monday, July 14, 2014

WOD
RIng Of Fire
-------------------
Strength
Front Squats 5 x 5 - Go for PR on last set
-------------------
Met Con
12 Minute AMRAP
10 Jumping Alt Lunges (total)
8 Rollouts (sub is 6 burpees)
6 Ring Dips (sub is regular dips)



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A Personal Triumph...

Friday, July 11, 2014

WOD
Ye Olde School
P U M P T I T U D E
--------------------------

* Choose 1 exercise from each category
* Start light and do 10 reps of each exercise, supersetting one after the other
* The goal is to get as many supersets as possible within the allotted time, increasing the amount of weight being lifted along the way.
* Do 50 Single Jump Ropes after each superset
8 Go for the PUMP!
Combo #1
CHEST & BACK - 10 Min AMRAP
Chest Exercises
Bench - Bar or DB's
Incline Bench
Dips
---------------------
Back Exercises

Pullups
T-Bar Rows
Ring Rows
1-Arm DB Rows
----------------------------------
Combo #2
Shoulders & Core - 10 Min AMRAP
Shoulder Exercises
Shrugs
Presses
DB Raises (front, rear, lateral)
----------------------------------
Core Exercises
K2E
Situps
Twisting Bicycles
V-Ups
----------------------------------
Combo #3
Gun Show!
Bicep Exercises
Curls DB, Bar, Preacher, Hammer)
Tricep Exercises
Cable Pushdowns
Overhead Cable Pushdowns
Skull Crushers
Close Grip Bench


 

 



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