Tag Archives: crossfit

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Thursday WOD 02.04.16

WARM UP Joint Rotation Shoulder Pass Through Warm up on movements WOD Jackie For time: Row, 1000 m 50 Thrusters, 45 lbs 30 Pull-ups Rest For time: Run, 800 m 50 Thrusters, 45 lbs 30 Pull-ups 30min Cut off EWOD 4 rounds for time of: Run, 400 m 50 Air Squats CrossFit By BodyFit769 South […]

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Wed WOD 02.03.16

WARM UP Joint Rotaions  Shoulder Pass Through 10min AMRAP of 5 Pull ups (strict) 10 Push ups 15 Air Squats  WOD 5 rounds, 1 min per station, of: Deadlift, 185/135 lbs Push-up Strict Knees-to-elbows Perform this like “Fight Gone Bad,” by rotating immediately to the next station every 1 min, the clock does not stop […]

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Wed WOD 09.16.15

WARM UP Warm up on movements Theres a lot of work to get done Be prepared to move WOD EMOMx10: 1 Back Squat Use the same weight across then 50 Rep Benchmark: 50 Strict HSPU then AMRAP 10: 10 SDHP, 115/80 10 Lateral BB Burpees STRENGTH Squat 5×5 @ 80% of 1 RM Press 3, […]

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Tues WOD 09.08.15

WARM UP The Burgener warm-up is performed with a length of PVC pipe or a dowel and specifically trains the second and third pulls of the snatch. Repetition of these six sequences with little or no weight conditions the body to move properly through the power phases of the snatch and the clean and jerk […]

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OPEN GYM FRIDAY 09.04.15

OPEN GYM FRIDAY Make up a workout you missed or Smash a Girl WOD or Hit a Hero WOD or Deadlift 10-5-3-1-1-1-3-5-10 Use the heaviest weight you can for each set. Rest as needed between sets.

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Strongman Thursday 09.03.15

WARM UP Trainers Choice SMWOD 20 minute AMRAP 4 Power Cleans @ 205/135 6 KB Swings @ 70 8 Toes To Rings Scale as needed. Post loads, rounds and reps EWOD For time — 1.5 mile run with 45 pound weight vest or plate Post time scale as needed

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Mon WOD 08.24.15

CONGRATS TO OUR VERY OWN MEAGAN JOUGLARD ! After Months of studying and testing She passed her Finals and is now a Certified Nutritionist! This is a an awesome achievement that she’s worked hard at and spent hours and hours preparing for     We are super proud of all her hard work. Meagan offers Custom Meal […]

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WOD 06.22.15

WARM UP Joint Rotation Shoulder Pass Through Group Warm up WOD COMPETITION Clean & Jerk 5×1 Use the same weight for each set. Rest as needed between sets. Clean Pull 3×3 Use the same weight for each set. Rest as needed between sets. STRENGTH Back Squat 5×3 Use the same weight for each set. Rest […]

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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 […]