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Monday July 27, 2015

Posted on Jul 26, 2015 | 0 comments

Strength:

EMOM 10 Minutes:

1 THRUSTER every minute, from the rack, working up to a your heaviest single.

***Scaled Option:

10 Minute EMOM:

5 Thrusters (lightweight)

10 lateral hops over bar

 

WOD:

“Air Force WOD”

For time:

20 Thrusters

20 Sumo Deadlift High Pulls

20 Push Jerks

20 Overhead Squats

Front Squats

***4 Burpees every Minute on the Minute (WOD begins with 4 burpees)***

***Rx 95#/65#

***Scaled 75#/55#

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Friday July 24, 2015

Posted on Jul 23, 2015 | 0 comments

Awesome job to Chris who ended up as the 9th fittest man in the WORLD!!! Come congratulate him on Saturday night at the Burrells at 5pm! This will be a potluck, so bring something yummy! 

 

STRENGTH:

Behind the Neck Jerk (from the rack)

10 Minute EMOM:

1 rep, working up to a max effort

***Scaled Option:

10 Minute EMOM:

Even Minutes: 20 Ground to Overhead w/ plate

Odd Minutes: 60 Single Unders

 

WOD:

For time:

400m Farmer Carry 45#/25#  ***Scaled 30#/15#

30 Handstand Push-ups   ***Scaled Strict DB Press 30#/15#

30 Deadlifts 225#/155#   ***Scaled 185#/115#

30 One armed Overhead Squats w/ Dumbbell 45#/25# (30 each arm)   ***Scaled 30#/15#

800m Run

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Thursday July 23, 2015

Posted on Jul 22, 2015 | 0 comments

Chris is still doing awesome in Carson! The final day is tomorrow and he is sitting in 9th place! Keep it up, Chris! You can watch the livestream of his events on games.crossfit.com!  

And don’t forget about the potluck this Saturday at 5pm at the Burrells! Address is posted at the gym! 

***ATTENTION! Moxie Madness is coming up in a few weeks. Each gym sending a team is required to provide at least one judge for the event! Let a trainer know if you are interested! You will definitely be getting some free swag :) Our team competing is Emmy, Ben McDonald, Lauren Vickers, and West Mayer. 

 

Skill Warm-up:

8 Minute EMOM:

Even Minutes: 30 Second L-sit Hold

Odd Minutes: 40 Second Plank Hold

 

WOD:

For time:

21-15-12-9-6-3

Power Snatch 75#/55#   ***1 Arm DB Snatch (21 per arm, 15 per arm, etc)

Pull-ups    ***Scaled Ring Rows

Thrusters 75#/55#  ***Scaled 65#/45#

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Wednesday July 22, 2015

Posted on Jul 21, 2015 | 0 comments

Congrats to Chris who had an awesome first at the CrossFit Games, placing FIRST in the Thruster ladder, with a 245 lb. thruster! He will be moving into day 2 in 5th place! So awesome! 

*** Potluck this Saturday @ 5pm at the Burrells for Chris! ***

 

Strength:

In 15 Minutes, establish a 2 rep Max PAUSE back squat

Hold for at least 3 seconds at the bottom of the squat

***Scaled: 15 Minute AMRAP:

Run 250m w/ slam ball

15 Ball Slams

15 KB Goblet Squats

 

WOD:

4 Rounds For Time:

Run 400m

25 Burpees

50 Double Unders ***Scaled 150 Single Unders 

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Tuesday July 21, 2015

Posted on Jul 20, 2015 | 0 comments

The potluck for Chris Podesto is this Saturday July 25 at 5pm! It will be at the Burrell’s home. Address will be posted at the gym! 

 

Skill Warm-up:

8 Minute EMOM:

Even Minutes:

3 Bar Muscle Ups

Odd Minutes:

3 Wall Walks

 

WOD:

7 Minute AMRAP:

15/12 Calorie Row

7 Burpees over the Erg

3 Minute REST

 

7 Minute AMRAP:

7 Toes to Bar  ***Scaled Knee Raises 

7 Kettlebell Swings 70#/53#  ***Scaled 53#/35#

3 Minute REST

 

7 Minute AMRAP:

7 Handstand Push-ups  ***Scaled: Hand Release Push-ups 

7 Hang Squat Cleans 135#/95#  ***Scaled: Front Squats 95#/65#

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Monday July 20, 2015

Posted on Jul 19, 2015 | 0 comments

Good luck to Chris Podesto this week! You can watch Chris’ events streaming live on games.crossfit.com!

 

Strength:

Every 90 seconds for 15 Minutes, 3 reps touch and go Sumo Deadlift, adding weight….

 

WOD:

(Adapted from the CF Games  Masters WOD “Long Chipper”)

For Time:

1000m Run (2 1/2 laps)

25 One Arm Dumbbell Snatch 70#/50#  ***Scaled 40#/25#

25 Box Jump Overs 24/20 ***Scaled Step -ups

25 Chest to Bar Pull-ups  ***Scaled Jumping Chest to Bar from box

50 Wall Balls 20#/14#  ***Scaled 16#/10#

25 Chest to Bar Pull-ups

25 Box Jump Overs 24/20

25 DB Snatch 70#/50#

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