Wednesday 03.04.2015

Snatch Pull + Snatch + OHS

Find a heavy single in 15min

then…

take 70% and perform 1 set every 2min for 10min

lisamPhoto by Jaclyn Karels

Lisa M. taking care of business in 15.1!

 

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Tuesday 03.03.2015

5min AMRAP

25 Wall Balls

15 KB Swings (2/1.5)

5 C2B Pull Ups

rest 3min

5min AMRAP

20 Push Ups

20 Hollow Rocks

20 Air Squats

rest 3min

5min AMRAP

Max Cal Airdyne/Row

asheywPhoto by Jaclyn Karels

Great photo and amazing job Ashley W.!

 

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Monday 03.02.2015

Back Squat

5-70%

4-75%

3-80%

2-85%

1-90%

then..

30 Double Unders

15 HSPUs

30 Double Unders

15 Burpee Box Jump overs

30 Double Unders

15 Muscle Ups

30 Double Unders

15 Pistols

30 Double Unders

yupPhoto by Jaclyn Karels

When they say a photo is worth a 1000 words, well this is a great example!

 

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Thursday 02.26.2015

CrossFit Open Starts today!

You still have time to sign up! You will regret not!

Sign up here:

games.crossfit.com

 

Always fun to listen to!

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Wednesday 02.25.2015

Clean work up to 85%

3×1

then….

10 Wall Balls

10 Toes to Bar

20 Walking Lunges

20 Sit ups

3 rounds

CFAflor

Just wanted to relive some memories.  Big thanks to Joe H. he has made the blog now two days in a row!  Just want to give him some props for helping us with opening the gym and continuing to help us with his excellent coaching and motivation!

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Tuesday 02.24.2015

1min AMRAP

5 Deadlifts (225/155)

5 C2B Pull Ups

rest 2min

1min AMRAP

5 C2B Pull Ups

5 Deadlifts (225/155)

rest 2min

2 rounds

then…

Max Effort Push Ups

rest 2 min

Max Effort Hollow Rock

rest 2min

2 rounds

joehurl

Photo by Chris Baldwin Photography

Big announcements for “The Duo” this year.  Be on the look out for more info also dates for this years event!

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Monday 02.23.2015

Front Squat

2-2-2-2-2(90-95%)

then..

200m row

10 burpee box jump overs (24/20)

rest 2-3min

x4

teamsHere are your teams for the CrossFit Open.

scoring

Here is the scoring for each week.  Who will be the big winner in the first week of the Open?

 

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