1.15.17

Found another spare WOD to just throw out here on a Sunday for all those dedicated open gym athletes we have 😉 

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Strength:

Front Squat

2/2/2/2/2/2 With a 2 sec pause 

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WOD:

21-18-15-12-9-6-3 reps for time of:

Cals AB

Deadlift 185/135

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Cool down: 200 m walk 

9.6.16

pancakes with abs

warm up: 

coach picks

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Strength: 

Front Squat

1 RM

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WOD

21 cal AB

15 Snatches 115/75

9 BMU

REST 2 mins

9 BMU

15 Snatches 115/75

21 cal AB

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Cool down: 200 m walk 

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Extra Credit: 10 mins of handstand work

8.19.16

crying

warm up

coach picks

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Strength: 

Front Squat w/2 sec pause

3-3-3-3-3-3

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WOD

For time:

50 cal AB

50 T2B

50 wall balls 25/18

50 cal row

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Cool down: 200 m walk 

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Extra Credit: 

practice freestanding handstand push up

8.8.16

photo (2)

Warm up:

coach picks

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Strength:

6 sets

2 front squats

2 jerks

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WOD:

Against a 5 min clock….

50 cal row

max wall balls 20/14

Rest 2 min

Against a 5 min clock….

50 wall balls 20/14

Max cal row

Score is combined reps and calories…

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Cool down: 200 m walk and stretch out your psoas with a KB (don’t know how… ask)

7.22.16

1380795_378927425615241_851209023099701283_n

warm up:

coach picks

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Strength:

front squat 50% of your 1 RM

5 x10

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WOD

30 minutes of

1 min row for max calories

1 minute rest

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Cool down:

200 m walk

7.8.16

laurenfisher

Warm up;

coach picks

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Strength:

front squat

2/2/2/2/2

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Skill:

handstand walks and pistols

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WOD:

18 min alternating EMOM

10 foot handstand walk

6 pistols

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Cool down:

200 m walk

6.27.16

booty

warm up:

coach picks

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Strength:Front Squat

7-5-3-1

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WOD:

3 rounds for time:

40 air squats

20 hang squat cleans 95/65

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Cool down:

200 m walk

6.9.16

makes you stronger

Warm up

coach picks

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Strength:

10 min EMOM

3 OHS squat 80% of 1 RM

immediately followed by 10 min EMOM of:

4 C2B or 2 bar muscle ups

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WOD:

3 R4T

25 KBS 53/35

20 ‘ handstand walk

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Cool down:

200 m walk

4.28.16 1 RM Front Squat

have pie

Warm up

coach picks

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Strength:

1 RM Front Squat

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WOD:

18 min AMRAP:

200 m run

50 DU

10 front squats 125/85 (from ground)

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Cool down:

200 m walk

4.21.16 Bear Complex

bear

Warm up:

coach picks

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Mobility:

hips

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WOD:

The Bear Complex

7 sets:

1 power clean

1 front squat

1 push press

1 back squat

1 push press

Rest as needed between rounds. Add more weight each set. Do not set barbell down till set is complete.

http://media.crossfit.com/cf-video/CrossFit_TheBear.mov

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Cool down:

20o m walk