7.3.15

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Strength: Push Press 10min EMOM, 3 reps @ 75% RX: For Time: 21 Deadlifts (225/155lbs) 42 Sit-ups 15 DL 30 Sit-ups 9 DL 18 Sit-ups Adv: 155/105lbs Beg: 95/65lbs 30/20/10 Sit-ups JOIN US TOMORROW AT 8AM FOR A HERO WOD ON INDEPENDENCE DAY!!!    

7.2.15

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Strength: Front Squat 5 x 2 (75/80/85/90/95%) RX: For Time: 7 Power Snatch (155/105lbs) 70 Double Unders 6 PS 60 DU 5 PS 5 DU Down to 1 PS/ 10 DU Adv: 115/75lbs 35/30/25/20/15/10/5 DU OR 210/180/150/120/90/60/30 SU Beg: 75/45lbs 140/120/100/80/60/40/20 SU A WHOLE 30 4TH OF JULY… Here is one of 10 recipes! Shrimp […]

7.1.15

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Rx: 5 Rounds for Time: 5 Split Jerks (185/125lbs) 10 Toes to Bar :30 Handstand Hold Rest :90 btw rounds Adv: 5 Rounds for Time: 5 Split Jerks (135/95lbs) 10 Toes to Bar or K2E :30 Handstand Hold Rest :90 btw rounds Beg: 5 Rounds for Time: 5 Split Jerks (75/45lbs) *PJ if needed 10 […]

6.30.15

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“NATE” RX: 20min AMRAP: 2 Muscle-ups 4 Handstand Push-ups 8 Kettlebell Swings (70/53lbs) Adv: 6 Muscle Up Progressions 4 HSPU (1-2mats) or Pike Push-ups 8 KBS (53/35lbs) Beg: 6 Strict Pull-ups/ 6 Strict Dips 4 Strict KB/DB Press 8 KBS (35/18lbs) HERO “NATE”… Chief Petty Officer Nate Hardy was killed Sunday February 4th during combat […]

6.29.15

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Strength: Power Clean 10min EMOM, 3 reps @ 75% RX: 5 Rounds for Time: Run 200m 7 Front Squats (135/95lbs) :45 Plank Hold Adv: 115/75lbs Beg: 65/35lbs :30 Plank Hold 16min CAP WEEKLY WOD UPDATE SHOW…

6/27/15 Endurance

The Box – Endurance View Public Whiteboard Crossfit endurance warm up (No Measure) Run 400m 15 Push ups Alt plank to lunge Alt open chest lunge Plank to squat Calf Walk Ankle rotations Drills Jump rope Hill drill Cadence Metcon (Time) Run 400 10 box step ups, 20″ Run 600 10 box step ups Run […]

6.26.15

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RX: AMRAP 8minutes: Push Press (115/75lbs) 50 DU every time you break Rest 4minutes, then… AMRAP 8minutes: Hang Power Clean (115/75lbs) 50 DU every time you break *Score separately for PP and HC Adv: 95/65lbs 25 DU or 150 SU Beg: 65/35lbs 100 SU DON’T STEAL YOUR OWN JOY… “Please don’t let comparison steal your […]

6.25.15

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Strength: Press 5 x 2 75/80/85/90/95% RX: For Time: 21 Overhead Squats (135/95lbs) 15 Burpee Over the Box (30/24″) 9 Deficit Handstand Push-ups (RY/R) Adv: 115/75lbs 24/20″ HSPU Beg: 65/35lbs 12″ Pike Push-ups POST WORKOUT PROTEIN ALMOND SHAKE MILKSHAKE… Recipe: 1/2 c. raw almond butter, creamy 1 tbs. vanilla whey protein powder 1 tbs. golden […]

6.24.15

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Strength: Back Squat 10min EMOM, 3 reps @ 75% RX: 4 Rounds for Time: Run 400m 20 Russian Kettlebell Swings (70/53lbs) Adv: 53/35lbs Beg: Run 200-300m 35/18lbs THE KETTLEBELL SWING… The road to success begins with the set-up position, which is the same for both Russian and American swings: Position your feet shoulder width or […]

6.23.15

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RX: 7 Rounds for Time: 3 Deadlifts (275/185lbs) 10 Push-ups Adv: 225/155lbs Incline Push-ups 20″ Beg: 95/65lbs Incline Push-ups 30″ CASH OUT: Row 2K TIPS FOR A STRONGER DEADLIFT… The deadlift is an amazing exercise and one that you should include in your strength training routine if you want to add slabs of granite hard […]