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He Should Know...

Thursday, July 31, 2014

WOD
Bad Mama Jama
------------------------
Teams of Two For Time
------------------------
1 Mile MB Run (both partners)
69 Thrusters 95/65
100 Calorie Row Each
50 Tire Flips
20 Sled Pushes 270/180 / * Each trip down counts as one



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Pick a Card...Any Card

Wednesday, July 30, 2014

WOD
The Deck of Cards Workout
-------------------------------------------
Diamonds or Hearts 2-10 / Pushups
Spades or Clubs 2-10 / Air Squats
Jacks - 30 Jumping Jacks
Queens -
10 Jumping Alternating Lunges Each Side
Kings -  15 V-Ups
Aces - 10 Burpees
Jokers - Bear Crawls down and back length of gym

* This workout is performed using only a deck of cards and your own bodyweight. Begin by drawing a card from the deck. Immediately do the exercise (see above) and perscribed reps, draw the next card and do the perscribed exercise and reps, continue in this fashion until you have went through the entire deck as fast as possible. For all cards 2-10, the number on the card drawn in the number of reps that you perform. This workout will be performed as a group. Firebreathers are encouraged to wear a weight vest the whole time ; )



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You're Closer Than You Think...

Tuesday, July 29, 2014

WOD
Stay Hungry
---------------------------
Warm-Up
  5-7 Minutes
Group
---------------------------
Strength   15-20 Minutes
Bench - 5 x 5 @ bodyweight or as close to it as you can get.
Warm up well first. Rest periods should be approx 2 minutes each.
Fire Breathers are welcome to go above perscribed!
---------------------------
Met Con
2 Rds
15 Pullups
12 American KB Swings  24kg/20kg
9 24" Box Jumps
---------------------------
30 Burpees
---------------------------
2 Rds
15 Pullups
12 KB Swings
9 Box Jumps



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Make It Happen

Monday, July 28, 2014

WOD
Power Play
-----------------
Warm-Up - 5 Minutes
Group
-----------------
Strength - 15 Minutes
Deads 5-3-1-1-1
* Warm-up well , start your first set of 5 with a weight that is challenging but doable and then increase each set, hopefully "PRing" (setting a new personal record) on your last set of 1. Rest periods should be approximately 2 minutes
------------------
Skill Drill - 5 Minutes
Squat Cleans
------------------
Met Con
21-15-9
Squats Cleans 95/65
Dips
Row 250M



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One Definite Move Daily...

Friday, July 25, 2014

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

----------------------------
1. Superset DB Flys 50/20 with Incline Bench 115/65   4 x 10

2. Superset DB Pullovers 50/20 with Bent Rows  115/65    4 x 10

3. Shoulder Complex / 4 x10 of each except shrugs...do 4 x 15
Do a "giant set" (4 or more exercises, each one performed immediately after the next) of the following:
Lateral Raise 20/10
Front Raise 20/10
Rear Lateral 20/10
Bar Shrugs 245/ (girls sub in 60 reps of ANY favorite leg or ab exercise

4. Gun Show
100 Reps total of ANY type of Bicep Curls supersetted with ANY type of Tricep Extension. Break it down any way you want, just keep supersetting each exercise until you get to 100 reps of each.

5. The Details:
* Choose weights for the gun show that will challenge you but allow you to get at least 10-15 reps per set.
* Modify or scale as necessary
* Keep rest periods to around a minute after each superset
* Have fun and...GO FOR THE PUMP!!



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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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