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Category Workouts

3
Jul

7.04.2015

  Gym closed for July 4th!  

2
Jul

WOD 7.03.2015

Satellite 3 Nicole 20 min AMRAP Run around Satellite 3 Max Pullups Each time you drop from the bar, run again before doing more pull-ups. If you don’t have a kipping pull-up, don’t despair! Scale with ring rows, hard jumpers, or allow yourself 1 reset per round. Score is total pull-ups. Post score to Wodify. …

1
Jul

WOD 7.02.2015

Strength Power Snatch 5 x 3 Progressive. Beginners should Power Clean instead. Metcon 7 Rounds for time : 7 Push Press (115/75) 7 Toes to Bar 7 Burpee Box Jumps (24/20) Post scores to Wodify!

30
Jun

WOD 7.01.2015

Strength 12 minute clock Work up to a heavy triple in the weighted chin up. Accumulate at least 25 total reps including approach sets. Metcon 21- 15- 9 rep rounds of: SDHP (95/65) Pistols Post scores to Wodify.

28
Jun

WOD 6.29.2015

Strength Back Squat 5,4,3,2,2,2 Progressive load. Record top double in Wodify. Gymnastics Max Pushups in five minutes. Metcon Row 2k  

25
Jun

WOD 6.26.2015

Filthy Fifty For Time: 50 Box jumps, 24″ 50 Jumping pull-ups 50 Kettlebell swings, 1 pood 50 steps Walking Lunge 50 Knees to elbows 50 Push press, 45# 50 Back extensions 50 Wall ball shots, 20# 50 Burpees 50 Double unders Must follow specified order to be considered RX, unless GHDs are occupied (use hip …

24
Jun

WOD 6.25.2015

Workout EMOM 10 minutes Front Squat x 3 progressive, from the racks. rest 2 minutes EMOM 10 minutes Push Press x 3 progressive, from the racks. rest 2 minutes 15 minutes to find max 3 rep Deadlift. Post scores to Wodify.  

23
Jun

WOD 6.24.2015

Strength 25 minute clock Bench Press 5 x 4-6 progressive Hip Thrusts 3 x 10 progressive Metcon 5 Rounds of Run 200m 30 Double Unders 15 Toes to Bar 1 minute plank Post scores to Wodify.

22
Jun

WOD 6.23.2015

Terrible Tuesday WOD will be announced live in class.

21
Jun

WOD 6.22.2015

Strength Press 5, 4, 3, 2, 2, 2 progressive AMRAP 5 minutes strict chins Scale with bands, rings or tough jumpers. Metcon Crossfit Open WOD 12.2 10 min AMRAP ascending snatch ladder Post scores to Wodify.  

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