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Sunday 3.15.15 WOD
Gymnastics Bias Gymnastics EMOM for 10min Odds: 10sec. HS Hold on Paralletes or DBs Evens: x1 3sec. Negative HS on Paralletes or DBs WOD “Red Arrow” — Buy In: 800m Run — 10 Rounds 10 K2E 10 Overhead Barbell Lunges (45,35)(L+R=2) — $ Out: 800m Run — **Score time Extra Credit Plank 3 x max […]
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3.14.15 Box Brief
Don’t forget! Yoga today 1pm @ ML
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Saturday 3.14.15 WOD
WOD Partner Hero WOD “Moon” Teams of 2 25min AMRAP 10 DB Hang Split Snatches Right Arm (55,35) x2 Rope Climbs 10 DB Hang Split Snatches Left Arm (55,35) x2 Rope Climbs **Score total reps **You must alternate feet in the split snatch sets Extra Credit Have a great weekend! U.S. Army Specialist Christopher Moon, […]
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Saturday 3.14.15 Competitor WOD
Strength Snatch (EMOM 10min, score heaviest single ) Min 1: 60% Min 2: 65% Min 3: 70% Min 4: 75% Min 5: 80% Min 6: 85% Min 7: 90% Min 8: 95% Min 9: 97.5% Min 10: 100%+ (PR) WOD Partner Hero WOD “Moon” (AMRAP – Reps) 25min AMRAP 10 DB Hang Split Snatches Right Arm (55,35) […]
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3.13.15 Box Brief
Have you been drooling over other Athletes Mil Spec Jump Rope?? Mil-Spec Ropes just tossed out a special offer. “….To celebrate the [CrossFit] season that’s upon us, we’re offering free shipping for orders over $10 using the code “ship1” at checkout OR a free t-shirt with the purchase of two or more ropes using “teeme” […]
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Friday 3.13.15 WOD
CrossFit Open 15.3 Inner Box Battle Top Score wins Compete Every Day Apparel WOD “CrossFit Games Open 15.3” 14-Minute AMRAP of: 7 Muscle-ups 50 Wall-Ball Shots, 20# / 14# 100 Double-Unders
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Friday 3.13.15 Competitor WOD
Max Effort Upper WOD “CrossFit Games Open 15.3” 14-Minute AMRAP of: 7 Muscle-ups 50 Wall-Ball Shots, 20# / 14# 100 Double-Unders Strength Bench Press (1RM Close Grip with micro band ) Special Strength 3 x Max Reps close grip floor press @ 50% 1RM Bench press Special Strength 4×10 DB Roll Back Extensions on Floor Midline […]
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3.12.15 Box Brief
The CrossFit Open season is almost halfway through and the excitement in the Box is growing. The last two Fridays have seen over 200 personal records set as Athletes metabolic and strength thresholds were tested. Workouts 15.1 and 15.1a were challenging but nothing was a bigger test than the return of the famous 2014 […]
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Thursday 3.12.15 WOD
Dynamic Effort Lower Strength Sumo Deadlift (6×3 Sumo Deadlift @ 55% 1RM + Band Tension) >300# 1RM green band <300# 1RM blue band WOD “Black Mamba” In 20min Complete: –800m Run– Then, 10 Front Squats 20 Hang Power Cleans 30 Deadlifts 40 Double unders (x3) **135, 95 across all movements **Score time Extra Credit 100 Sit […]
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Thursday 3.12.15 On-Ramp
@CFR5 On-Ramp Class #4 Skill Review: MB/Barbell Clean Font Squat Rower Mechanics Double Unders (Dubs) New Skill: Kipping Pull Ups KB Swings Wall Balls W.O.D.: 9-6-3-6-9 Pull Ups KB Swings Wall Balls
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Thursday 3.12.15 Competitor WOD
Dynamic Effort Lower Strength Sumo Deadlift (6×3 Sumo Deadlift @ 55% 1RM + Band Tension) >300# 1RM green band <300# 1RM blue band WOD “Black Mamba” In 20min Complete: –800m Run– Then, 10 Front Squats 20 Hang Power Cleans 30 Deadlifts 40 Double unders (x3) **135, 95 across all movements **Score time Special Strength 1×8 Back […]
