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Monday 2.16.15 Barbell Club
@CFR5 A: Clean Pull + Hang Clean + Jerk (10×1) 10 sets 25 min cap B: Snatch Pull (5x3x90-110) 5 sec negative on last rep 20 min C1: Plank (3×20) C2: Glute Bridge (3×10) C3: Banded Walk (3×10/side) Announcements: Free Clinics Saturday 2.21.15 – Rowing & DUBs Clinic Sunday 2.22.15 – High Repetition Olympic Lifting Clinic
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2.15.15 Box Brief
Don’t Forget…..Pull Up & Muscle Up Clinic Sunday 2.15.15 Pull Up & Muscle Up Clinic Location – CrossFit R5 10:30 – 11:30am Pull Up Clinic 11:30am – 12:30am Muscle Up Clinic No need to sign up in advance. Just show up! Join local Gymnastics Coach Beck Caplan for 2 gymnastics clinics focusing on CrossFit most […]
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Sunday 2.15.15 WOD
Gymnastics Bias Warm-up 10min working on: • L sit Rope Climb • Legless Rope Climb • Rope Climb WOD “The Siren” 500m Row Rest 1:1 500m Row Rest 5 Minutes, then: 21-15-9 Pistols (L+R=2) Strict Ring Dips Push Ups **Score total time, including rest Extra Credit 4 x 30sec. L sit hold **Paralette or box
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Sunday 2.15.15 Competitor WOD
Rest Day
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2.14.15 Box Brief
Valentines Day Partner WOD & Party On Saturday, February 14th, bring in your Valentine or partner up with someone at the Box for a great Valentine’s Day themed workout and party. Our very own Chef Paul will be bringing in appetizers and we will have a mimosa and bloody mary bar for your post WOD cool […]
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Saturday 2.14.15 WOD
Happy Valentines Day! Posting the WOD early today so that you can encourage your partner to come with you! Partner Up! WOD #1 “The Break Up” Teams of 2 1,2,3,4,5,6…. Shoulder to Overhead (95,65) Burpees **Each Athlete will have their own barbell and will work at the same time. EMOM both Athletes will complete the […]
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Saturday 2.14.15 Competitor WOD
Strength Snatch Complex (1RM Power Snatch + Snatch) WOD #1 “The Break Up” Teams of 2 1,2,3,4,5,6…. Shoulder to Overhead (95,65) Burpees **Each Athlete will have their own barbell and will work at the same time. EMOM both Athletes will complete the given reps in the ladder. As soon as one fails to complete the needed […]
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Saturday 2.14.15 Crossfit Kids
Saturday 2.14.15 Crossfit Kids Warm-up Lumber Jacks and Farmers Weightlifting Kettle bell swings Game Build a fort Gymnastics Junkyard dog push ups Obstacle Course! “Blazing Byrnsy” wall walk–5 burpees–crawl ubder the benches–climb over the boxes—backwards balance beam–0flip on rings—log roll Metcon 10 KB swings 10 wall walks 10 squats
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2.13.15 Box Brief
Valentines Day Partner WOD & Party On Saturday, February 14th, bring in your Valentine or partner up with someone at the Box for a great Valentine’s Day themed workout and party. Our very own Chef Paul will be bringing in appetizers and we will have a mimosa and bloody mary bar for your post WOD cool […]
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Friday 2.13.15 WOD
Max Effort Lower Strength Deadlift to a 2″ negative (1RM) Stand on a 2″ Foam Pad WOD “Ecto-1” 3 Round 20 KB Swings (55,35) 15 Toes to Bar 10 Front Squats (115,75) –3min rest– 2 Round 15 KB Swings 10 Toes to Bar 5 Front Squats –3min Rest– 1 Round 100 Dubs (x2) **Score time minus […]
