Posts from the ‘Blog’ Category

  • Screen Shot 2014-04-23 at 8.09.51 PM

    Thursday, April 24

    April 23rd, 2014 | Blog | Derek | No Comments

    Strength: Power Clean. 4 x 2 + 2 + 2 @ 70%. Rest :10 b/w doubles, rest as needed b/w sets. WOD: :30 on, :30 off for 10 minutes. Complete max reps alternating every minute of, toes to bar, hand release pushups. During :30 “rest” each minute, complete 1 power clean @75%. Rest 1 minute, […]

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  • Screen Shot 2014-04-22 at 8.23.03 PM

    Wednesday, April 23

    April 22nd, 2014 | Blog | Derek | No Comments

    Strength: 5 x 1 push press + 2 push jerk. Build as heavy as possible – no more than :90 b/w sets. WOD: AMRAP 10. 3 wall climbs, 7 Shoulder to overhead (135/95), 10 Box Jumps (30/24).

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  • Screen Shot 2014-04-21 at 8.20.36 PM

    Tuesday, April 22

    April 21st, 2014 | Blog | Derek | No Comments

    Strength: Back Squat. 4 x 6 @ 75%. WOD: 5 rounds, each for time. 150m row, 6 Front Squat (165/105), 8 burpees. Rest 1 minute b/w each round. Score total working time.

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  • Screen Shot 2014-04-20 at 9.30.58 PM

    Monday, April 21

    April 20th, 2014 | Blog | Derek | No Comments

    Strength: 5 x 1 Hang Power Snatch + 1 Hang Squat snatch. WOD: “Helen”. 3 rounds for time. 400m run, 21 KB swings (24/16), 12 pullups.

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  • Screen Shot 2014-04-20 at 2.28.16 PM

    Sunday, April 20

    April 20th, 2014 | Blog | Derek | No Comments

    Happy Easter

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  • Screen Shot 2014-04-18 at 6.43.23 PM

    Saturday, April 19

    April 18th, 2014 | Blog | Derek | No Comments

    No class tomorrow. Happy Easter. 8:30am – Advanced OLY 9:30am – WoD 9:45am – CrossFit Kids

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  • Screen Shot 2014-04-17 at 7.31.59 PM

    Friday, April 18

    April 17th, 2014 | Blog | Derek | No Comments

    Skill: Rope Climb. Strength: Thruster @ 22X1 tempo. 3-3-3-3. WOD: 30 thrusters (45/35) (no more than 30% of strength), 15 box jumps (24/20), 4 rope climbs (to 15ft), 24 thrusters (75/55) , 15 box jumps, 3 rope climbs, 18 thrusters (95/65), 15 box jumps, 2 rope climbs, 12 thrusters (115/75) (no more than 70% of […]

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  • 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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