Tag Archives: crossfit endurance

thresaNLI2015

WOD 05.21.15

THIS MONDAY MEMORIAL DAY IS OUR 7th ANNUAL MEMORIAL DAY MURPH! And our 2nd Annual sMurph (kids version of the Murph) Register for the 2015 Memorial Day Murph – May 25, 2015 There are two different options to register: Register directly with The Murph Challenge. The donation is $40 and includes a T-Shirt. This t-shirt […]

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WOD 05.18.15

I am so Proud of Meagan Theresa Olivia Brent and Dion! They all did awesome at the NLI Classic Competition this past Sat! I’m looking forward to competition again with them! And thank you to all those who came to support us WARM UP Static Mobility 10min Standing Straddle Bound Angle Seated Straddle Dynamic Mobility […]

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WOD 05.12.15

The Gym WILL BE CLOSED Friday Night May 15 (regular classes open 5:30am 9:30-12:30pm ) Saturday May 16th CLOSED We will be sending athletes to the NLI Classic Theresa Brent Meagan Olivia Dion Kevin PLEASE come and cheer on your gym! WARM UP Joint Rotations Shoulder Pass Through 5 min warm up Dynamic 5 min […]

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WOD 05.06.15

We’ve started our NEW KidFit program! With a NEW schedule and programming! Check it out Make sure you like our FB Page also CLICK HERE *****class schedule update**** New class schedule to begin Monday May 4th from 5:30-6:30pm Tuesday 5:30-6:30pm Wednesday 5:30-6:30pm Thursday 5:30-6:30pm Saturday 9:00-10:00 am We have great work outs planned so please […]

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WOD 05.05.15

Please get Registered for our 7th Annual Memorial Day Murph We will have Food for sale Vendors with awesome stuff for you to check out and LOTS of prizes for competitors! Kids will have their own workout sMurph! REGISTER HERE!   WARM UP 10min Warm up SKILL Muscle up progressions WOD Complete as many rounds […]

WOD 04.15.15

WARM UP Joint Rotation Shoulder Pass Through Easy 800m Run Hamstring Activation Drills SKILL Deadlift WOD 10 rounds of: Deadlift for 15 seconds Rest 45 seconds Go heavy. Post load and number of reps completed to comments.   COMPETITION 100 Ab Mat Sit ups every 60sec preform 3 inverted burpee for time   STRENGTH Strict […]

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STRONGMAN THURSDAY 04.02.15

WARM UP Group Warm up and skill work WOD For time 5 rounds 5 axle push jerks @ body weight (no rack allowed) 10 burpees Post loads and times Scale as needed EWOD For time: 150 Push-ups 150 Push-ups with chest to floor. If you stop, there is a 40 yd sprint penalty. If you […]

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Strongman Thursday WOD 03.26.15

WARM UP Group warm up and skill work WOD “Power Clean Party” EMOM complete 1 power clean Men — Start at 135 pounds and increase by 10 pounds per minute until you hit 225.  Once you hit 225 pounds increase by 5 pounds per minute until you fail a rep. Women — Start at 65 […]

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WOD 03.24.15

WARM UP 20min Warm up Stretching/Mobility and skill work WOD  Three rounds for time of: 50 Double-unders 25 Wallball “2-fer-1s”, 20 pound ball Scale as needed 15min Cut off COMPETITION  100 Pull ups for time ENDURANCE  Run: 10x 200 m Rest as needed between efforts. Post total time ran (rest is not included)

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WOD 03.17.15

Happy St Patty Day! Wear green or do BURPEE’S  WARM UP   Joint Rotations Shoulder Pass Through 10min Mobility/Stretch/Warm up  WOD   50 Cal Row 50 Box Jumps 25 Power Clean (135/95) 25 Burpees over Bar   COMPETITION   100 1 arm Alternating DB Power Snatch AHAP For time