Thursday 7/24/14

Posted on Jul 23, 2014 in WOD | 0 comments

Strength:

  A) Heavy Single Complex: Clean + Hang Clean+ Push Jerk + Split Jerk

WOD:

 EMOM 12:

-Even: Complex @ 75% of A

-ODD: 30 sec Max Burpees Over Bar

Score = total burpees over bar

 Pat destroyed the Back Squats on Tuesday’s Strength WOD

IMG_4648[1]

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Wednesday 7/23/14

Posted on Jul 22, 2014 in WOD | 0 comments

Strength:

 A) Kipping K2E Progression

B) 1 x Max K2E

WOD:

For Time:

400 M Run 30 ABMAT Situps 30 DUs

800 M Run 60 ABMAT Situps 60 DUs

400 M Run 30 ABMAT Situps 30 DUs

 Brady is a 5:30 AM regular and used to be a High School Basketball Referee (he and I have a shaky truce)

IMG_4636[1]



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Tuesday 7/22/14

Posted on Jul 21, 2014 in WOD | 0 comments

Strength:

 A) Back Squat Heavy 4

B) 4 x 4 @ 90% of A

WOD:

 18 Min AMRAP:

8 Ring Rows

16 Wall Balls

100 M Farmers Carry (53s/35s)

 

Thanks to our own Thad Peterson, 100% of Profits from You Can’t Fake Sweat T-Shirts purchased with the Promo Code: “Scooter” will go to the Lieutenant Scott Francis Milley Ranger Foundation! http://youcantfakesweat.com/

 

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Monday 7/21/14

Posted on Jul 20, 2014 in WOD | 0 comments

Strength:

 A) Push Press Heavy 5

B) Push Press 4 x 5 @ 90%

WOD:

For Time: 

25-20-15-10-5

-Pushups

-T2B

-Calorie Row

Lior at his first Crossfit Competition! He usually trains with the 6:30 or 7:30 AM Classes!

Lior CF

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Sunday 7/20/14

Posted on Jul 19, 2014 in WOD | 0 comments

Strength:

 A) Heavy Complex: Power Snatch + Hang Snatch + 2 OH Squat

WOD:

B) EMOM 16: 
Even: 1 Snatch Complex @ 75% of A 
Odd: 30 sec Max DUs
Score = total DUs
Nick’s 1 RM Thruster was 175 lbs! He will be a senior in high school this fall
CF Nick
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Saturday 7/19/14

Posted on Jul 18, 2014 in WOD | 0 comments

9 AM Hero WOD:

“Whitten”

5 RFT:

22 KB Swings (70/53)

22 Box Jumps (24/20)

400 M Run

22 Burpees

22 Wall Balls (20/14)

Army Captain Dan Whitten, 28, of Grimes, IA, assigned to the 1st Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based out of Fort Bragg, NC, died February 2, 2010, when enemy forces in Zabul, Afghanistan attacked his vehicle with an improvised explosive device.Whitten is survived by his wife, Starr Whitten, his mother, Jill Whitten, his father, Dan Whitten, and his sister, U.S. Army Captain Sarah Whitten.

 

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Friday 7/18/14

Posted on Jul 17, 2014 in WOD | 0 comments

Tomorrow One 9 AM Hero WOD! Friends and Family Welcome!

Strength:

 A) 1 RM Weighted Strict Pullup

B) 3 x Max BW

C) Strict Press Heavy 5

D) Strict Press 4 x 5 @ 90% of C

WOD:

 Tabata:

-Hollow Hold

- Calorie Row

“Scooter” event is only one week away! Reach out to friends and family for a great cause!

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