Posts from the ‘Blog’ Category

  • Screen Shot 2014-04-16 at 7.58.15 PM

    Thursday, April 17

    April 16th, 2014 | Blog | Derek | No Comments

    Strength: 5 x 1 power clean (from 2″ of floor) + 1 squat clean from mid hang. WOD: Against a 12 minute clock. Complete 3 rounds for time: 16 Kb swings, 16 goblet squats, 12 burpees. With the remaining time build to 1rm Clean. Score is weight on 1rm minus 1 for every second over […]

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  • Screen Shot 2014-04-15 at 9.05.15 PM

    Wednesday, April 16

    April 15th, 2014 | Blog | Derek | No Comments

    Strength: 10 minutes to build to 1rm. Split Jerk WOD: 10 minute running clock. 4 minutes to complete 350m row, AMRAP chest to bar pullups. 3:30 minutes to complete 300m row, AMRAP Push Press (no more than 55% of todays heaviest jerk). 2:30 minutes to complete 250m row, AMRAP double unders. Score total reps b/w […]

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  • Screen Shot 2014-04-14 at 8.45.24 PM

    Tuesday, April 15

    April 14th, 2014 | Blog | Derek | No Comments

    Strength: 4 x 3 Snatch first pull. 5 x 2 position Snatch (high hang, mid hang). WOD: 8 minute clock. AMRAP air squat 12 KB snatch @ the top of every minute.

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  • Screen Shot 2014-04-13 at 10.27.41 PM

    Monday, April 14

    April 13th, 2014 | Blog | Derek | No Comments

    Strength: Back Squat @ 22X1 tempo. 5×4 @ 75%. 3 x max unbroken strict knees to elbows. WOD: 4 rounds for time. 16 alternating front rack lunges (95/65), 12 lateral bar hop burpees.

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  • Screen Shot 2014-04-12 at 1.49.52 PM

    Sunday, April 13

    April 12th, 2014 | Blog | Derek | No Comments

    9:30am – Makeup WoD/Skills 10:30am – Yoga

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  • Screen Shot 2014-04-11 at 6.54.58 PM

    Saturday, April 12

    April 11th, 2014 | Blog | Derek | No Comments

    8:30am – Advanced OLY 9:30am – WoD 9:45am – CrossFit Kids

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  • Screen Shot 2014-04-10 at 8.59.11 PM

    Friday, April 11

    April 10th, 2014 | Blog | Derek | No Comments

    WoD: 18 min clock. 4 min of :25 on, :35 off pullups. 5 min build to max snatch. 3 min run for max distance. 3 min max reps power snatch at 60% of todays heaviest single. 3 min run for distance. Score pullups, max snatch, distance covered, and reps at 60% all separately.

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  • Screen Shot 2014-04-10 at 9.02.48 PM

    Thursday, April 10

    April 9th, 2014 | Blog | Derek | No Comments

    Strength: Russian DB/KB Step Up, 4 x 8 (each leg) (20/16in). After each set complete: Max unbroken pushups. No rest at top or bottom. Once you break or pause, set is done. No more than 90 sec between sets. WOD: 15:20 clock. 2 min row (cal), 2 min wall ball shots, 2 min double unders. […]

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  • Screen Shot 2014-04-08 at 7.50.55 PM

    Wednesday, April 9

    April 8th, 2014 | Blog | Derek | No Comments

    Strength: Every :45 for 6 minutes (8 sets). 1 strict press (80%), 10 situps. WOD: 7 rounds for time. 7 Shoulder to overhead (135/95) no more than 60%, 8 burpee box jumps (24/20).

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  • Screen Shot 2014-04-07 at 7.25.22 PM

    Tuesday, April 8

    April 7th, 2014 | Blog | Derek | No Comments

    Strength: Take 12 minutes to establish 1rm Clean. WOD: For time. 1000m row, 30 KB swings, 30 toes to bar, 30 KB swings.

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