WOD

WOD Thursday, 8/21/2014

by randy on August 20, 2014

4 Sets of Power Clean + Split Jerk 1-1-1-1

3 rounds at 100% effort
     20 Unbroken Thrusters 100/65
     400 m Run
      Rest  = 3:1

Our Classes Today Are At 6am, 9am, Noon, 4:30pm, 5:30pm, 6:30pm, 7:30 Foundations, 
Personal Training By Appointment

Amazing Grace - CrossFit Journal [article]

“The Palm Strike” with Tony Blauer - video [wmv] [mov] [HD mov]

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WOD Wednesday, 8/20/2014

by randy on August 19, 2014

For time:
30 Handstand push-ups
40 Pull-ups
50 Kettlebell swings 53/35
60 Sit-ups
70 Burpees

Our Classes Today Are At 6am, 7am, 9am, Noon, 4:30pm, 5:30pm, 6:30pm, 7:30 Foundations, 7:30 Mobility
Personal Training By Appointment 

The Definitive Guide to Insulin, Blood Sugar & Type 2 Diabetes (and you’ll understand it)  

Getting Wild Nutrition from Modern Food

The Gymnastics Planche with David Durante - [video]

 

 

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WOD Tuesday, 8/19/2014

by randy on August 18, 2014

5 sets to build to the heaviest 1 Squat Clean+ 2 Front Squats

then:

4 sets

8 Touch And Go Power Cleans 205/120 ( must be TNG)

12 Box Jump 24/20

15 Burpees AFAP

Rest 3 min between sets

Our Classes Today Are At 6am, 9am, Noon, 4:30pm, 5:30pm, 6:30pm
Personal Training By Appointment

How Long Will You Live?

Knees Out?  

Starbucks Coffee Hacks

 

 

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WOD Monday, 8/18/2014

August 17, 2014

3 waves of Push Press 5-5-5. Start at weight a x5, then weight b x5, then weight c x5, then back to a, for 3 setsthen: 4 sets     18 C2B Pull Ups      200 m Run          Rest 1:1 Our Classes today are: WOD: 6am, 7am, 9am, Noon, 4:30pm, 5:30pm, […]

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WOD Sunday, 8/17/2014

August 16, 2014

10 Squat Snatch (155#/105#) Rx2: (125#/75#) 20 Thrusters (same bar) 30 Push Jerk (same bar) 40 Power Cleans (same bar) 50 Burpees over the bar (front-facing) Our Classes today are: 10am, 11am (open gym), 12pm (open gym) 5pm (mobility) “Elbow Position for the Jerk” with Kendrick Farris and Cara Heads Slaughter – video [ipod] [mov] [HD mov] […]

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