Saturday AMRAPing

Saturday, June 14, 2014 20 Minute AMRAP: 15′ Rope Climb, 2 ascents-(10 pull-ups) 20 Wall balls (20,14)(14,10)(10,6) 400 Meter run Good luck to the CrossFit Brier Creek Barbell Club as they compete today!  They all are putting up some very...

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Lucky Friday

Friday, June 13, 2014 Bench Press: 70%x3, 80%x3, 90%x3+ (working weight is 90% 1 rm) 10 Minute AMRAP: 3 Squat Cleans(155,105)(115,75)(55,35) 6 Hand Release Push-ups 9 Toes to Bar(abmat sit-ups) Welcome to Friday the 13th!  We will not be doing...

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Challenge

Thursday, June 12, 2014 For Time: Buy in: 100 double unders (200 single skips)(100 singles) 21-15-9 Deadlift (225,155)(185,135)(155,100) Bar facing burpees Cash out: 100 double unders Today’s wod comes to us from the upcoming Firestarter...

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Mastery

Wednesday, June 11, 2014 3 Position Snatch Snatch from the high hang, above the knee and from the floor. Build up in weight or work on form. When the high hang starts to fail, move to a two position(above the knee, floor). When you fail from...

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Tuesday Grinder

Tuesday, June 10, 2014 For Time: 400 Meter run 15 Power Cleans(135,95)(115,75)(55,35) 400 Meter run 30 Wall Balls(20,14)(14,10)(10,6) 400 Meter run 15 Power Cleans 400 Meter run 30 Wall balls 400 Meter run Its Tuesday and time for another...

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3,3,3+

Monday, June 9, 2014 Back Squat: 70%x3, 80%x3, 90%x3+ Press: 70%x3, 80%x3, 90%x3+ 21-15-9 Push Press(115,80)(95,65)(55,35) Jumping Squats This week our strength training percentages and reps have changed.  Today you will do 3 reps across with a...

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Grab your Partner

Saturday, June 7, 2014 In teams of 2 complete: (30 minute cap) 1 mile run (switch every 400m) 100 Box Jump Overs(24,20) 100 Thrusters(95,65)(75,45)(55,25) 100 Toes to bar(abmat) 100 Thrusters 100 Box Jump Overs 2000 Meter row(switch every 500 m)...

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