Monthly Archives: December 2014

1.1.15

1.1 No 8am class Mobility/Warm Up Partner WOD For Time: 50 Thrusters (95/65) 50 Hang Cleans (95/65) 50 Split Jerk (95/65) 50 OHS (95/65) 50 HSPU 5 Burpees EMOM, including the start. Partner 1 does the burpees, then partner 2 … Continue reading

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12.31.14

12.31 No 6 or 7p classes tonight Mobility/Warm Up 31 reps of each of the following: sumo deadlift High pulls (75/55) Ab mat sit ups Pull-up’s push Press (75/55) whY do we always do burpees muscle cleaN (75/55) Everyone run/row … Continue reading

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12.31.14

12.31 No 6 or 7p classes tonight Mobility/Warm Up 31 reps of each of the following: sumo deadlift High pulls (75/55) Ab mat sit ups Pull-up’s push Press (75/55) whY do we always do burpees muscle cleaN (75/55) Everyone run/row … Continue reading

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12.30.14

12.30 Mobility/Warm Up Skill Practice – Hand Stand Holds/HSPU/HS Walks 12min AMRAP 8 Back Squats @ 75% 200M Run Tabata – T2B – Score lowest round 800M Run Stretch/Foam Roll

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12.29.14

12.29 Mobility/Warm Up Skill Practice: Pull Up Progression – Kipping – Butterfly – Strict – C2B 5RFT 12 Deadlifts (155/115) 09 Hang Squat Cleans 06 Push Jerk Plank Series x2 Stretch/Foam Roll

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12.27.14

12.27 11am – Community WOD with Coach Cam

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12.26.14

12.26 OPEN GYM 1-4

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12.25.14

12.25 Merry Christmas

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12.24.14

12.24 OPEN GYM 1-4

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12.23.14

12.23 Mobility/Warm Up 12 Days of CrossFit – No time cap Complete like the song: Do 1; then 2 and 1; then 3,2,1 etc. 1 Front Squat (135/95) 2 Pull-Up 3 Push Press (135/95) 4 T2B 5 SDL/HP (70/53) 6 … Continue reading

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