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7.29.14

Mike

Gymnastics Pull-up 5 x 8 @ 20X1 Strength Back Squat 3 x 5 (65%, 75%, 85%) Beginner 5 Rounds 2min on/1 min off: 200m Run 6 Hang Cleans (65/45) remaining time hollow hold Advanced 5 Rounds 2min on/1 min off: 200m Run 6 Hang Cleans (135/95) remaining time hollow hold RX 5 Rounds 2min on/1 min […]

7.28.14

Rachel B.

Gymnastics Dip 5 x 8 @ 20X1 Strength Hang Power Snatch 3 x 5 (65%, 75%, 85%) Beginner 15-12-9-12-15 Deadlift (95/65) Knees 2 Chest Burpee Advanced 15-12-9-12-15 Deadlift (155/105) Knees 2 Elbows Burpee RX 15-12-9-12-15 Deadlift (185/135) Toes 2 Bar Burpee 20min TIME CAP The Plank People like to treat the plank as a marathon. But, […]

7.25.14

Pull Ups

Gymnastics L-Hang 5 X :20 Strength Shoulder Press 3 x 5 (40%, 50%, 60%) Beginner 5 Rounds for Time: 10 Walking Front Rack Lunge (45/25) 5 Front Squat 15 Incline Pushups Alternate rounds with partner Advanced 5 Rounds for Time: 10 Walking Front Rack Lunge (85/60) 5 Front Squat 15 Incline Pushups Alternate rounds with partner RX […]

7.24.14

Michael

Gymnastics Hollow Hold 5 x :20 Strength Front Squat 3 x 5 (40%, 50%, 60%) Beginner 4 Rounds for Time: 20 DB Snatch (20/10) 20 Supermans 10 Burpee Box Jump Over (16″/12″) Advanced 4 Rounds for Time: 20 DB Snatch (40/25) 10 Hip Extensions 10 Burpee Box Jump Over (20″/16″) RX 4 Rounds for Time: 20 DB […]

7.23.14

Lorie OH

Beginner For Time: 30-20-10 KBS (35/26) Thrusters (55/35) Advanced For Time: 30-20-10 KBS (53/44) Thrusters (75/55) RX For Time: 30-20-10 KBS (70/53) Thrusters (95/65) 15 min TIME CAP Breathing during a Kettlebell Swing One of the least used tools for power generation or lifting safety is our breath. Try this simple experiment – put your […]

7.22.14

Lady OH

Gymnastics Pull-ups 5 x 8 @ 20X1 Advanced: Lower at 2 sec descend, but use box to jump back up to chin over bar position Beginner: Scapular Retractions Strength Push Press 3 x 5 (40%, 50%, 60%) Beginner For Time: 20-18-16-14-12-10 Wall Balls (10/6) 40 Single Unders after each set Advanced For Time: 20-18-16-14-12-10 Wall Balls […]

7.21.14

Jill TGU

Gymnastics Ring Dips 5 x 8 @ 2X11 Advanced: Ring Dips w/ Assistance (Drive off with foot if you can control the 2 sec descend) Beginner: Ring Stabilization for :10-:15 Strength Back Squat 3 x 5 (40%, 50%, 60%) Beginner AMRAP 14 min: 7 Hang Power Snatch (45/25) 28 Ab Mat Sit-Ups 250m Row Advanced AMRAP […]

7.18.14

Kristi

Strength Front Squat 5-3-1 (75%, 85%, 101%) 3 Rounds for Time 15 plate burpees (45/25) 200m Run with plate 200m Run w/o plate Alternate rounds with partner *Scale weight as needed* 20min TIME CAP Carrot Fries with Garlic Aioli Check out this delicious snack from PaleOMG Ingredients For the fries 7-8 large carrots, ends removed, diced […]

7.17.14

handstands

Strength Shoulder Press 5-3-1 (75%, 85%, 101%) Beginner AMRAP 9 min: 5 Push Jerks (65/45) 7 Power Clean (65/35) 9 Pull-up Advanced AMRAP 9 min: 5 Push Jerks (135/95) 7 Power Clean (135/95) 9 Pull-up RX AMRAP 9 min: 5 Push Jerks (185/125) 7 Power Clean (185/125) 9 Pull-up (3 Muscle-up) CROSSFIT HENDERSONVILLE’S SUMMER ENDURANCE CLINIC… […]

7.16.14

Jess TGU

Strength Turkish Get-Up 5-3-1 Beginner For Time: 30 Squats 20 Situps 10 Incline Pushups 30 Squats 20 Situps 10 Incline Pushups 30 Squats 20 Situps 10 Incline Pushups Advanced For Time: 50 Squats 35 Sit-ups 20 Push-Ups 50 Squats 35 Situps 20 Push-Ups 50 Squats 35 Situps 20 Push-Ups RX For Time: 50 Squats 35 Sit-ups […]