Echo

Posted by on May 26, 2015 in Workout of the Day | 0 comments

Echo

Happy Birthday Hanson Church! Power clean Warm Up 3 Rounds of: 5 Jump shrug 5 elbows high/outside 5 muscle cleans 5 Power cleans pos 1 5 Power cleans pos 2 5 Power cleans pos 3 WOD 1 Echo 1 in 7 minutes complete as many reps as possible of: 10 Power cleans, 135/95 lbs. 10 GHD sit-ups Rx+ 155/105 lbs Rest 7 minutes WOD 2 Echo 2 in 7 minutes complete as many reps as possible of: 10 Power cleans, 135/95 lbs. 10 GHD sit-ups RX+ 155/105 lbs....

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Tuesday 150526

Posted by on May 25, 2015 in Workout of the Day | 0 comments

Tuesday 150526

Dynamic Warm-Up get the body moving shoulder mobility Review movements shoulder press push press push jerk Shoulder Press (1.1.1.1.1) Push Press (3.3.3.3.3) Push Jerk (5.5.5.5.5)

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Memorial Day Murph

Posted by on May 24, 2015 in Workout of the Day | 0 comments

Memorial Day Murph

One class only at 10am! Hero WOD “Murph” For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it. In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005. To learn more about Murph click here Scaled version “Smurph” Run 800 m 50 Pull-ups 100 Push-ups 150 Squats Run 800...

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Sunday 150524

Posted by on May 23, 2015 in Workout of the Day | 0 comments

Sunday 150524

Dynamic Warm-Up get the body moving WOD 3 rounds of: 150′ Walking lunge, 45/25 lbs 50 Hip extensions 50 Sit-ups Stretch/hydrate

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Partner Suffer on Saturday

Posted by on May 22, 2015 in CrossFit Games, Workout of the Day | 0 comments

Partner Suffer on Saturday

Happy Birthday Brianna Stich! Clean and Jerk Warm up 3 rounds, 45/35 lbs bar 7 deadlifts 7 muscle cleans 7 push press establish working load. Partner WOD Buy in, run 400 meters then 30 clean and jerks, 135/95 lbs. Complete 10 rounds you go I go of: 9 Wall balls, 20/10 lbs. @ 10/9′ target 6 Box jumps, 30/24″ 3 Burpees Buy out, run 400 meters then 30 clean and jerks, 135/95 lbs....

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Friday 150522

Posted by on May 21, 2015 in Events | Comments Off on Friday 150522

Friday 150522

Happy Birthday Edwin Lucknoff-Amador! Dynamic Warm-Up get the body moving review kipping or butterfly pull-ups More Helen 5 Rounds of: Run 200 meters 21 Kettlebell swings, 24/16 kg 12 Pull-ups RX+ 32/24 kg and chest to bar Stretch/hydrate

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Thursday 150521

Posted by on May 20, 2015 in Workout of the Day | 0 comments

Thursday 150521

Happy Birthday Taheerah Smith! Squat Cleans Warm Up 5 Deadlifts 5 Jump shrugs 5 Jump shrug elbows 5 Muscle cleans 5 Front squats 5 Squat cleans position 1 (dip) 5 Squat cleans position 2 (below knees) 5 Squat cleans position 3 (mid chin) WOD 5 rounds for time of: 95-lb. squat cleans, 10 reps 30-second L-sit hold 95-lb. squat cleans, 10 reps 60-second hang from pull-up bar Stretch/hydrate

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