Monthly Archives: November 2013

Partner WOD Saturday

In teams of two, one person working at a time.

75 OH Barbell stationary lunges, 95/65
50 HSPU or 100 Hand Release Push Ups
40 Box Jumps 30/24
25 Squat clean 95/65
10 Muscle Ups or 30 pull ups & 30 ring dips

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Once again

1. Snatch Practice
Work for 20 minutes on technique.

2. WOD

20 Minute AMRAP
3 Deadlift @ 90% 1rm
5 strict HSPU
Run 3 lengths of the gym. 


For the run, you touch one wall, then the next, then the next. 3 Full lengths. If you do not know your 90%, we will figure...

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Damned if I do….

Skill - Ring Work Dips, muscle ups, ring pull ups, body rows. Spend time using rings. WOD - One time through 80 squats 10 pull ups 60 squats 20 pull ups 40 squats 30 pull ups 20 squats 40 pull ups You are either doing pull ups, or body rows. No jumping, no bands. If you are doing pull ups, your chin better pass over the...
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Sometimes….

Check out the email about the CrossFit Competitors Classes that we are offering. If you have any questions, contact Steve MacKenzie! Strength - Back Squat 5X2 WOD Row 500m then: 3 Rounds 30 Box Jumps 24/20 10 Deadlift 155/105 then 3 Rounds 30 Burpees 10 Front Squat 155/10 Scale dead lift and front squat weight accordingly....
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