Archive for October, 2014

Upcoming schedule for this week

Posted: October 28, 2014 in Uncategorized

Tuesday 28th
Normal schedule (no 6pm)

Wednesday 29th
530am, 930am all pm classes cancelled

Thursday 30th
Closed (funeral)

Friday 31st
5&6pm closed go enjoy your children on Halloween!

Saturday 1st
Marysville CrossFit 1pm fundraiser wod

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Team fun

Posted: October 24, 2014 in Uncategorized

For time
100 push ups
80 ttb
60 stoh
40 ghd sit ups
400m run 53/35

Push ups- you can only complete push ups while the other partner is holding a push up plank
Ttb- one partner must hold a dead hang from the pull up bar while the other completes ttb
Stoh- women hold a 25lb plate men hold a 45lb plate over head during stoh
Ghd sit ups- partner holds plank during sit ups

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Test that clean

Posted: October 24, 2014 in Uncategorized

Strength
Build to a heavy clean

Wod
10 min amrap
10 burpee box jumps
10 squat cleans 155/105

Alright guys it’s time to take the reins of and see if you can put to work all the skills and drills we have been working on for the clean and snatch the last few weeks. Max clean with perfect score and most of you didn’t disappoint! Anthony Craig had the biggest lift with a 265! With a little more work 300 is within his reach!
Apollo

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Learn to catch

Posted: October 22, 2014 in Uncategorized

Strength
Snatch balance
3×3 @70-80%

Wod
4 rounds
Against a 3min running clock
400m run
Max wall balls
Rest 1 minute

The snatch balance is an important tool in learning how to properly receive a barbel overhead. So let’s take out the the whole pull from the floor and work on speed under the bar! Be aggressive in you punch out of the barbell and focus on pushing yourself down catching the barbell as low as possible in you squat. Keep that chest up!
Apollo

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RDL

Posted: October 22, 2014 in Uncategorized

Strength
Romanian deadlift
4×8 heaviest possible

Wod
20 min amrap
5 wall climbs
7 burpee pull ups
9 front squats 115/75

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Thursday

Posted: October 10, 2014 in Uncategorized

Back squats
4×3 85%

Wod
1 mile run
Rest 4 min
1 mile run

I knew everyone needed this don’t worry guys I take care of ya 😉
Apollo

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Wednesday

Posted: October 10, 2014 in Uncategorized

Snatch + hang snatch

Wod
5 rounds
10 Dl 255/165
20 pull ups

Just hold on we’re going home!
Apollo

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