The 3’s

Monday, January 18, 2016 Back Squat: 3-3-3+ (70,80,90%) Then, For Time: 1-2-3-4-5-4-3-2-1 Thruster (135,95)(115,75)(95,65)(55,35) Bar Facing Burpee This week we switch to sets of 3 for our strength work.  Make sure that you are basing the...

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Saturday Teamwork

Saturday, January 16, 2016 In Teams of 2 for Time: 2000 Meter Row (switch every 500m) Then, 50-40-30 Wall Ball (20,14)(14,10)(10,6) Pullup (banded)(ring row) Box Jump (24,20) Then, 2000 Meter Row (switch every 500m) Grab a partner!  This will...

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Benchmarking

Friday, January 15, 2016 Power Clean: 5-5-5+ (65,75,85%) Then, “Diane” 21-15-9 Deadlift (225,155)(185,135)(135,95)(95,65) Handstand Pushups (abmat)(box)(floor) Today will be the last of the 5 reps.  These will be unbroken power clean...

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Mob Day

Thursday, January 14, 2016 Mobility and Skill Day Spend some time working out the kinks and then mastering skills with us today!  

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To the Bench!

Wednesday, January 13, 2016 Bench Press: 5-5-5+ (65,75,85%) Then, For Reps: Tabata Intervals Pullups(banded)(ring row) Pushups Toes to Bar (knee raises)(abmat) Our strength work heads to the bench today.  Work off of 90% of your 1 rep max and go...

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A Bear!

Tuesday, January 12, 2016 “The Bear C0mplex” 5 sets of 7 sequences. 1 Sequence equals: Power Clean Front Squat Push Press Back Squat Push Press Oh no!  The Bear is back!  It has been quite a while since we last did this one.  You goal...

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Squats and 11.1

Monday, January 11, 2016 Front Squat: 5-5-5+ (65,75,85%) Then, CrossFit Open 11.1 (also 14.1) 10 Minute AMRAP: 30 Double Unders (50 singles) 15 Power Snatches (75,55)(55,35)(35,15) Today we will be doing front squats under the same protocol as...

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