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Friday 7.10.15 WOD
Explosive Strength Strength Clean Complex (EMOM for 10min ) **Clean Pull + Hang Squat Clean + 2 Split Jerks **Build across, focus is on technique WOD “Tiny Dancer” Death By: Hang Power Clean (95,65) + 5 K2E **Min 1: 1 HPC + 5 K2E Min 2: 2 HPC + 5 K2E Min 3: 3 HPC + 5 […]
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Friday 7.10.15 Competitor WOD
Explosive Strength Strength Clean Complex (EMOM for 10min ) **Clean Pull + Hang Squat Clean + 2 Split Jerks **Build across, focus is on technique WOD “Tiny Dancer” Death By: Hang Power Clean (95,65) + 5 K2E **Min 1: 1 HPC + 5 K2E Min 2: 2 HPC + 5 K2E Min 3: 3 HPC + […]
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7.9.15 Box Brief
Sugary drinks linked to 180,000 deaths a year, study says …….every 100 deaths from obesity-related diseases is caused by sugary beverages, according to a study published Monday in the journal Circulation. The study, conducted by researchers from Tufts University, found that the beverages would be responsible for 133,000 deaths from diabetes, 45,000 from cardiovascular disease and 6,450 from cancer.
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Thursday 7.9.15 WOD
Max Effort Lower Strength Deadlift (1RM – Less than 10 reps past 50%) **Set a 5# PR and STOP WOD “Nancy” 5 Rounds for time of: 400m Run 15 Overhead Squats, 95# / 65# $ Out 3×20 Sit Ups w/ single DB overhead
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Thursday 7.9.15 On-Ramp
@CFR5 On-Ramp Class #4 Skill Review: Air Squat New Skill: Snatch Overhead Squat KB Swings Nutrition & Paleo W.O.D.: “Weekend at Bernie’s” 15min AMRAP 5 Power Snatches 10 Overhead Squats 15 Box Jumps
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Thursday 7.9.15 Competitor WOD
Max Effort Lower Strength Deadlift (1RM – Less than 10 reps past 50%) **Set a 5# PR and STOP WOD “Nancy” 5 Rounds for time of: 400m Run 15 Overhead Squats, 95# / 65# Special Strength 6×8 Sumo Stiffed Legged Deadlift Special Strength 4×15 Belt Squat **Use dip belt and stand on boxes Midline 3×20 Sit […]
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Thursday 7.9.15 Barbell Club
@CFML A: Hang Clean and Jerk (3x2x80) Every 2:30 B: Front Squat (3x3x80) C1: RDL (Romanian Deadlift) (3x5x80) C2: Row (3×8-10)
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7.8.15 Box Brief
The Top 10 Healthiest (And Unhealthiest) States What classifies you as healthy in the world of My Fitness Pal and Map My Fitness? A solid amount of activity and a healthy diet. Check out the link below to see how they separated out the states by caloric count, sugar and fiber intake as well as […]
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Wednesday 7.8.15 WOD
Dynamic Effort Upper Strength Shoulder Press (12×2 @ 75% 1RM, wide grip) WOD Happy 42nd Birthday Dr. Russ Karten For Time: 42-30-12 SDHP (75,55) Split Lunges (L+R=2) Push Press (75,55) Unbroken Dubs (x3) **20min time cap **Rx Dubs = can be broken into single + single + dub as long as the total dub count is […]
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Wednesday 7.8.15 On-Ramp
@CFML On-Ramp Class #4 Skill Review: Air Squat New Skill: Snatch Overhead Squat KB Swings Nutrition & Paleo W.O.D.: “Weekend at Bernie’s” 15min AMRAP 5 Power Snatches 10 Overhead Squats 15 Box Jumps
