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TODAY'S WORKOUT

07.31.2017

7/31/2017

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WARMUP
400m MEDBALL INDIAN RUN
Then
2X5 WALL SQUAT
2X10 SQUAT
2X20 LUNGE

Then

2x:30/:30 Pushups/FLR
Rest 1:00
2x:30/:30 Situps/Hollow Hold

x2



Then

10 Rounds For time
100 Singje Unders
10 Kettlebell Swing
10 Air Squat

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07.29.2017

7/29/2017

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WARMUP
2-3 ROUNDS 
:30 STATIC PILLAR HOLD
:30 ALTERNATING REACHING PILLAR HOLD
:30 CONTRALATERAL DEAD BUGS
5 NINJA ROLL UP TO VERTICAL JUMP
:30 JIMMY BUFFETS


LIFT
3 PRESS, 3 PUSH PRESS, 3 JERK
ADD WEIGHT IN SMALL INCREMENTS UNTIL CAN'T PRESS
THEN 3 PUSH PRESS, 3 JERK
ADD WEIGHT IN SMALL INCREMENTS UNTIL CAN'T PUSH PRESS
THEN 3 JERKS

WOD
WITH A PARTNER, ONE WORKS AT A TIME
5 AMRAP 
MAX MED BALL CLEANS (20/14)
2:00 REST
5 AMRAP 
MAX RUSSIAN KB SWINGS (70/53)
2:00 REST
5 AMRAP 
MAX WALL BALLS (20/14)
2:00 REST
5 AMRAP 
MAX BURPESS TO A PLATE
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07.28.2017

7/28/2017

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WARMUP
7 MINUTE DECK OF CARDS

CONDITIONING
8 X 75’’ PROWLER PUSH RELAY (HI/LO/HI/LO)

WOD
TEAMS OF 3
25 MINUTE AMRAP
10 CAL AB
10 MED BALL CLEAN 
10 DEADLIFT 
10 THRUSTERS 
10 CAL ROW
100M RUN

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07.27.2017

7/27/2017

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WARMUP
Run/Row/Bike/Rollout/Mobility upon arrival
------
:60 couch (;30/:30)
:60 samson (:30/:30)
5 Squat Jumps
5 Squat
5 Deadlift
5 Muscle Clean
5 Front Squat
5 Jerk
5 SDHP

LIFT
1-5X1 CLEAN AND JERK
2-3x8 BSQ  @ 75%
3A-2xME Strict TTB
3B-2x50 Crunch

WOD
FOR TIME
10 Clean and Jerk @ 155/95
10 Rounds of Cindy
10 Clean and Jerk @ 155/95
​
*16  minute time cap

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07.26.2017

7/26/2017

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Every year, on our anniversary, we program our very first workout, well.....because of the weather and not falling on a normal weekday, we weren't able to do that.

Today is that day.

The workout may seem shorter than most but lift heavy, and lift hard. Give the LIFT section your all, lifting as heavy as possible on both the OHS and KB swings, with no misses.   The WOD encompasses every aspect of CrossFit; weightlifting, gymnastics, and metabolic conditioning. This workout was created so that everyone would have a strength....what you make lack in one aspect, you will make up in another. ​ Test yourself, push hard and move fast.  Make every rep count.   

Enjoy-

WARMUP
3 ROUNDS NOT FOR TIME
:60 PLANK
5 DECK SQUATS TO VERTICAL JUMP
5 LUNGE JUMPS
3 WALL WALKS 


LIFT
12 MINUTES
EVEN: 3 OHS (ahap)
ODD: 7 KB SWINGS (ahap)


WOD
3 ROUNDS FOR TIME
RUN 200M
6 PUSH PRESS (115/75)
10 OH LUNGE (115/75)
20 DOUBLE UNDERS
*LUNGES ARE STATIONARY. 6 RIGHT, 6 LEFT.


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07.25.2017

7/25/2017

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WARMUP
Run/Row/Bike/Rollout/Mobility upon arrival
------
:60 Banded Hip Distraction (:60 each leg)
8 Squat
5 Pass Through
5 Sn Deadlift
5 High Pull
5 Press
5 BTN Press
5 Muscle Snatch
5 OHS
​


LIFT
1-6x1 Snatch + 1 Hang Snatch w/ 15 sec hold in OHS @ ahap 
2a-3x8 Seated Barbell Press w/ 4 sec negative
2b-3x30 Rear Delt Fly into S.P.  Push-offs 


WOD
TEAMS OF 2
15 MINUTE AMRAP
10 CAL ROW
10 PUSHUPS
11 CAL ROW
11 PUSHUPS
12 CAL ROW
12 PUSHUPS
13 CAL ROW
13 PUSHUPS
ETC…..


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07.24.2017

7/24/2017

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WARMUP
Run/Row/Bike/Rollout/Mobility upon arrival
------
:60 FOAM ROLL LATS
:60 LAX TRICEP MASH
:60 BANDED TRICEP/FRONT RACK MOB 
:60 PLATE LOADED ANKLE MOB 
10 SQUAT
10 FRONT SQUAT

LIFT
On a 20:00 minute clock
0-10:00; Front Squat Singles; @ 45/50/60/70/80/90/1 RM
10-20:00; EMOM; 3 FSQ @ 75%

WOD
3 RFTT
250M ROW
10 WALL WALK + HSPU
50 DOUBLE UNDERS 
Rest 1:00

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07.22.2017

7/22/2017

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WARMUP
2-4 ROUNDS
:30 4 WAY DEAD BUGS
3 INCH WORMS HANDS ONLY
50' KNEE HUG TO HORIZONTAL LUNGE TWIST
:30R/:30L LATERAL BANDED SIDE SHOULDER RAISE

LIFT 
12 EMOM 
1 CLEAN + 1 FRONT SQUAT + 1 HANG CLEAN
​ADD EACH MINUTE


WOD 
"JACKIE GONE WILD"
FOR TIME
TEAMS OF 2
1K ROW
50 THRUSTERS (45/30)
50 PULLUPS
:90 REST

1K ROW
50 THRUSTERS (95/80)
40 PULLUPS
:90 REST 

1K ROW 
50 THRUSTERS (145/95)
30 PULLUPS


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07.21.2017

7/21/2017

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WARMUP
400m Indian Run
8 Squat
-then
4x with light plates/db/or BB
8 Standing Press
8 Standing Upright Row 
8 Bent-over Row 

LIFT
1-3x8 BSQ @ 75%
2a-4x6 Tempo Seated DB Press
2b-4x20 BB Upright Row
2c-4x16 Bent Over Row 

WOD
7 RFT
7 KB Thrusters
50' Bear Crawl
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07.20.2017

7/20/2017

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WARMUP
Run/Row/Bike/Rollout/Mobility upon arrival
------
:60 couch (;30/:30)
:60 samson (:30/:30)
5 Squat Jumps
5 Squat
5 Deadlift
5 Muscle Clean
5 Front Squat
5 Jerk
5 SDHP


LIFT
1-7X1 Power Clean + 1 Hang Power Clean + 1 Push Jerk
2-5x2 Push Press
3-5x15 Lying Superman Raise


WOD
Every 30 secs for 10 Minutes
1 Power Clean + 1 Hang Power Clean + 1 Push Jerk @ 70% of above​

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