Archive for February, 2014

Running Jackie…. well sorta

Posted: February 27, 2014 in Uncategorized

Strength
Build to a heavy back squat x 3
Wod
800m run
50 back squats 45
30 sdhp

Where the he’ll was everyone today?!?!

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Max reps

Posted: February 26, 2014 in Uncategorized

2 rounds
1 min max effort pull ups
Rest 30
2 min max push ups
Rest 30
3 min max double under
Rest 30
2 min max hspu
Rest 30
1 min max box jump over
Rest 9 minutes

For reps not for time complete the list of work. Today is about challenging yourself to do a little more that usual. Since we dint have a set amount of reps to accomplish go for the hardest possible way you van complete your movements and hey if they are just a couole, but you’ve never rxd it like that in a workout great job! And a pr high 5 for you
Apollo

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Open prep

Posted: February 26, 2014 in Uncategorized

Strength
3 rep max thruster

Wod
10 min amoral
10 thrusters
10 burpees over the bar
10 jobs

In honor of the crossfit games open starting in a couple days we treated today as if it was one of the woods. Partner up hold your partner accountable for reps and count, and let her rip! Have fun guys
Apollo

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Unbroken

Posted: February 22, 2014 in Uncategorized

Skill
15 minutes open gym

Wod
Unbroken
For time:
40 wallballs
30 box jumps
20 ttb
10 stoh 155/105

To move on to the next movement you must complete the last set fully unbroken if you miss a rep and break the set you must start back at zero! Bet money you can do it 😉

Big shout out to all those that completed the lifting course and achieved some huge prs!
Apollo

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Push what?

Posted: February 20, 2014 in Uncategorized

Max push jerk

Wod
5 rounds
7 burpees
14 hang cleans 115/75
21 double unders

Johnny this is for you I know you can do this one up north! Dip and drive right keep the arms straight jump and THEN shrug! Food job today guys this one looked so cool I even jumps in!
Apollo

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Crossfit open wod 12.5

Posted: February 19, 2014 in Uncategorized

Strength
Emom 90 seconds for 12 minute
1 front squat @90%

Wod
Crossfit games open 12.5
7 minute amrap
3 thrusters 100/65
3 ctb
6
6
9
9
12
12
.
.

This is an ascending ladder that’s goes to infinity (or until the 7 minutes runs out ;)) try and go after as hard as possible and if you participated in the 2012 open compare your score to your old and see if you prd! And yes a smaller band for pull ups counts as a pr in my book!
Apollo

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Holiday schedule

Posted: February 16, 2014 in Uncategorized

Tomorrow 2-17-14 we will be on special holiday schedule. One noon class see you guys then!
Apollo