Posts from the ‘Blog’ Category

  • Screen Shot 2014-03-26 at 9.04.52 PM

    Thursday, March 27

    March 26th, 2014 | Blog | Derek | No Comments

    Reminder: Active recovery Yoga @ 10:30am today. Announcement: Saturday, July 26 from 9-11am, sign up now to participate in a volunteer event at Feed my Starving Children. Only 80 spots available! CrossFit A3 and CrossFit Freedom will volunteer together to pack meals at Feed My Starving Children. We will follow with a WOD and cookout […]

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  • Screen Shot 2014-03-25 at 8.05.04 PM

    Wednesday, March 26

    March 25th, 2014 | Blog | Derek | No Comments

    Strength: 6 x 2 position snatch. 1 high hang, 1 mid hang. WOD: 3 x 3 min rounds. 300m row, 20 KB snatch (24/16), AMRAP double Unders. Rest 2 min b/w rounds.

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  • Screen Shot 2014-03-24 at 9.23.39 PM

    Tuesday, March 25

    March 24th, 2014 | Blog | Derek | No Comments

    Strength: Back Squat. On the minute for 7 minutes. 3 reps @ 75-80%. WOD: 4 rounds for time. 6 Front Squat (175/125) no more than 70%, 9 Box Jumps (30/24), 12 pullups.

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  • Screen Shot 2014-03-23 at 9.23.44 PM

    Monday, March 24

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

    Strength: 10 min clock. 5 min to build to 1rm strict press, 5 min to build to 1rm push press. WOD: AMRAP 10. 12 burpees (to 6” target), 10 shoulder to overhead (95/65), 12 burpees, 10 shoulder to overhead (115/75), 12 burpees, 10 shoulder to overhead (135/95), 12 burpees, 10 shoulder to overhead (155/105), 12 […]

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  • Screen Shot 2014-03-22 at 8.34.54 PM

    Sunday, March 23

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

    9:30am – Makeup WoD/Skill work 10:30am – Yoga

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  • Screen Shot 2014-03-21 at 7.26.57 PM

    Saturday, March 22

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

    8:00am – GLSA 8:30am – Advanced OLY 9:30am – WoD 9:45am – CrossFit Kids

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  • Screen Shot 2014-03-20 at 8.50.09 PM

    Friday, March 21

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

    WoD: Open Workout 14.4 14 minute AMRAP: 60-calorie row, 50 toes-to-bars, 40 wall-ball shots, 20 / 14 lb. 30 cleans, 135 / 95 lb. 20 muscle-ups.

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  • Screen Shot 2014-03-19 at 9.15.06 PM

    Thursday, March 20

    March 19th, 2014 | Blog | Derek | No Comments

    Active Recovery. AMRAP 20. 200m row, 10 Overhead Squats (pvc), 10 Box Jumps (step down), 10 hollow rocks.

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  • Screen Shot 2014-03-18 at 9.51.01 PM

    Wednesday, March 19

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

    Skill: Muscle Up. WOD: AMRAP 12. 4 Muscle Ups ( or 8 chest to bar pullups), 5 Power Cleans (165/115), 12 situps.

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  • Screen Shot 2014-03-17 at 8.15.35 PM

    Tuesday, March 18

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

    Strength: Back Squat @ 22X1 tempo. 4×6 @ 70%. WOD: AMRAP 10 min. Wall Ball Shots. Complete 200m run at the top of every other minute. On last round sub KB single arm thruster (24/16) for wall balls.

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