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Author Archives: Justin

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Saturday, September 6th

Posted on by Justin

Shoulder Press 1

5 rounds on the 5 minute start interval of:
400 meter run
15 Push-ups
12 Wallballs

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Tuesday, September 2nd

Posted on by Justin

Back Squat 4

21 Front Squats (135/95)
21 KB Swings
400m Run
15 Front Squats
15 KB Swings
400m Run
9 Front Squats
9 KB Swings
400m Run

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Monday, September 1st

Posted on by Justin

“Hollyman”
30 Rounds for time of:
5 Wallballs
3 Handstand Push-ups
1 Power Clean 225

- performed as a partner WOD

Only one class today, @ 9am. See you all there!

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Monday, August 18th

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Paused Front Squat 3
- 3 second pause at bottom

1000m Row
-then
7 Rounds
7 Front Squats (95/65)
7 Burpees

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Tuesday, August 12th

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“Fight Gone Bad” – ish

3 Rounds
1 min Wall-balls (20/14)
1 min KB Swings (53/35)
1 min Box Jumps
1 min Push Presses (75/55)
1 min Row (Calories)
1 min Rest

Extra Credit / Skill:
Freestanding handstand holds / FSHSPUs

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Monday, August 11th

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1 Power Clean + 3 Front Squats

20 minutes of Death by Power Clean & Front Squat (95/65)
1st minute: perform 1 Power Clean
2nd minute: perform 2 Front Squats
3rd: perform 3 Power Cleans
4th: 4 Front Squats

Until failure
then restart until the 20 minute time cap.

Extra Credit:
800m Run
600m Run
400m Run
200m Run
Work:Rest 1:1

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Saturday, August 9th

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Back Squat 10

1,2,3,4,5,6,7,8,9,10
Front Squats (115/85)
Burpees

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Friday, August 8th

Posted on by Justin

Deadlift 3

5 Rounds
7 Deadlifts (245/175)
30 Air Squats
7 HSPUs

Extra Credit:
OTM 10 Muscle-ups
or Muscle-up Progressions
or 10×3 Strict Ring Dips

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Thursday, August 7th

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“31Heroes”

AMRAP 31 minutes (As Many Reps As Possible)
8 Thrusters (155/105#)
6 Rope Climbs (15 ft. ascent)
11 Box Jumps (30/24)

This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run 400m with a sandbag (45/25). Once Partner #2 returns from the run, Partner #1 will grab the sandbag and begin their 400m, while Partner #2 continues work wherever #1 left off.

Score is your total # of reps

This WOD was created specifically to honor the 30 men and one dog that gave their lives for our country on August 6, 2011. It is 31 minutes long—one minute in remembrance of each hero. The rep scheme is 8-6-11—the date of their ultimate sacrifice. Finally, this is a partner WOD. The men who gave their lives were from multiple branches of our military, working together as a team. In the workout you and your team member will constantly be taking the load from each other providing much needed support and relief. We realize that no physical sacrifice made during a workout can come close to the sacrifice our brave heroes made, but we consider this WOD a CrossFitters “moment of silence.” This is how we can honor those that gave all in the name of freedom.

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Wednesday, August 6th

Posted on by Justin

Split Jerk 2

Tabata Pull-ups
Tabata Push-ups
Tabata Sit-ups
Tabata Squats
Score = total reps

Extra Credit:
100 Double Unders
- or
Triple Under practice

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