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Join us at 8:30 am for a special July 4th workout and help say goodbye to one of our coaches and long term members Alex Divine and his wife Courtnee The Divine Farewell WOD 4-man Teams (1776 total reps) Russian Kettlebell Swings (32/24) Box Jumps (24/20) Air Squats Push-Ups Snatches (95/65) Burpees Pull-Ups ABMat Sit-Ups…
DetailsStrength Bench Press 5 x 5 All sets as heavy as possible working up to a 5 rep max on the 4th set with a drop set on the 5th. The focus is on weight not tempo this week and remember both the control and depth you’re gained with all the tempo work. Then…
DetailsStrength/Skill Every minute on the minute for 12 minutes 1 Power Clean and Split Jerk Go heavy as you can while maintaining solid lockouts and one-minute intervals. Then 10-9-8-7-6-5-4-3-2-1 Snatch 95/65 lbs Bar-facing burpees Followed by Then 10 Ring Muscle Ups Record split time after the last burpee if no muscle-ups. If you don’t yet…
DetailsStrength Squat 5 x 5 All sets as heavy as possible working up to a 5 rep max on the 4th set with a drop set on the 5th. While the focus is on weight not tempo this week, remember both the control and depth you’re gained with all the tempo work. Next week we…
DetailsGlen 30 Clean & Jerks, 135/95 lbs Run, 1 mi 10 Rope Climbs, 15 ft Run, 1 mi 100 Burpees Perform as a team or individual. Either way, the absolute time cap is 45 minutes. Former U.S. Navy SEAL Glen Doherty, 42, of Winchester, Massachusetts, assigned to a State Department security detail in Benghazi, Libya,…
DetailsFirst CrossFit Games Open 16.4 / 17.4 As many reps as possible in 13 mins of: 55 Deadlifts, 225/155 lbs 55 Wall Balls, 20/14 lbs, 10/9 ft 55 Row Calories 55 Handstand Push-ups Then at 20 minutes on a running clock: Complete as many rounds as possible in 5 mins of: 3 Deadlifts, 275/185 lbs…
DetailsStrength/Skill Every minute on the minute for 10 minutes 3 Snatch high pulls @ 90-100% of snatch max No touch and go. Set up every rep. //www.catalystathletics.com/exercise/99/Snatch-High-Pull/ Notice that the article says, “The aggressiveness of the push against the ground should result in the lifter’s heels rising off the floor as the extension is completed”…
DetailsBench Press 5 x 5 All sets as heavy as possible with no more than 2 minutes between sets. The tempo is 2 counts down and fast up. Then 5 rounds for time of: 21 Thrusters, 75/55 lbs 21 Double Unders Thrusters are light so make sure you’re getting solid lockouts that are all good…
DetailsStrength/Skill Every 30 seconds for 14 minutes 1 Power Clean and Split Jerk Same as last week but add weight and 4 additional intervals. Go heavy as you can while maintaining solid lockouts and 30-second intervals. Last week of 30-second Olympic lift intervals. Then 9-7-5 reps, for time of: Ring Muscle-ups Squat Clean and Jerk,…
DetailsStrength Squat 5 x 5 All sets as heavy as possible with no more than 2 minutes between sets. The tempo is 2 counts down and go fast up. If you aren’t hitting depth go even slower on the decent and/or drop weight. Last week of tempo powerlifts this macrocycle Then For Time: Run 800m…
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