Posts from the ‘Blog’ Category

  • Screen Shot 2014-08-12 at 7.33.09 PM

    Wednesday, August 13

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

    Strength: Strict Press. 6 x 2 @ 85% – no more than 1 min b/w each set. WOD: 3 rounds – for total working time. 24 calorie row, 12 clean and jerk (135/95) no more than 65%. Rest 1:1

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  • Screen Shot 2014-08-11 at 6.50.08 PM

    Tuesday, August 12

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

    Strength: Every 2 minutes for 8 minutes (4 sets); 5 Front Squat @ 80%. WOD: 7 minute clock. Complete 12 wall ball shots @ the top of every minute, then, AMRAP pullups. Score is total pullups completed. Rest 1 min Cashout: tabata double unders.

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  • Screen Shot 2014-08-10 at 9.35.51 PM

    Monday, August 11

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

    Strength: 5 x 1 Hang Squat Snatch w tempo return + 1 power snatch. WOD: 6 rounds for time. 4 burpee box jumps, 14 KB snatch, 4 burpee box jumps. Rest exactly :45 b/w each round.

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  • Screen Shot 2014-08-09 at 11.28.15 PM

    Sunday, August 10

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

    9:30am – makeup wod/skills

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  • Screen Shot 2014-08-08 at 7.16.09 PM

    Saturday, August 9

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

    8:30am – Advanced OLY 9:30am – WoD

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  • Screen Shot 2014-08-07 at 8.05.34 PM

    Friday, August 8

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

    Strength: On the minute for 5 minutes. 5 Overhead Squat (75%), 5 Box Jumps – as high as possible while maintaining one step reset tempo each rep. WOD: 5 rounds for time. 200 m run, 10 push press (95/65), 5 lateral bar double hop burpees, 10 front rack alternating lunge.

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  • Screen Shot 2014-08-06 at 7.40.05 PM

    Thursday, August 7

    August 6th, 2014 | Blog | Derek | No Comments

    Strength: On the minute for 8 minutes. 1 power clean + 1 hang squat clean (hold bottom position for 3 count). WOD: 3 rounds for total reps – 14 minute clock. 1:00 double unders (count biggest unbroken set), 1:20 max hang power cleans (135/95) (no more than 65%), 1:40 wall climbs (count 3 to 1). […]

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  • Screen Shot 2014-08-05 at 7.27.34 PM

    Wednesday, August 6

    August 5th, 2014 | Blog | Derek | No Comments

    Vendors, judges and volunteers wanted! http://crossfitfreedom.com/fitober-fest/ Strength: Split Jerk. 10 minutes to build to heavy single. Not necessarily 1rm. Continue to build only if weight is received in a solid locked out position and lift is finished w/ controlled recovery. No press out. WOD: for 18 minutes, alternate on the minute b/w 150/120 m row. […]

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  • Screen Shot 2014-08-04 at 6.02.00 PM

    Tuesday, August 5

    August 4th, 2014 | Blog | Derek | No Comments

    Strength: 4 x 5 Back Squat @ 30X1 tempo. 4 x max strict pullups @ 21X2 tempo. WOD: 5 rounds. 10 Front Squat (155/105) (no more than 70%), 15 toes to bar. -Ladder down by 2 each set on the Front Squats. -Ladder down by 3 each set on the toes to bar.

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  • Screen Shot 2014-08-03 at 7.01.56 PM

    Monday, August 4

    August 3rd, 2014 | Blog | Derek | No Comments

    Strength: On the minute for 7 minutes. 3 Deadlift (75%) touch and go, 10 situps. WOD: Reps of 21-18-15-12-9-6-3. KB swings, Box Jumps. Complete 5 burpees after each set.

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