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01.27.2015

  TODAY’S WOD Lift: Week 4, Day 1 Bench Press 1×8@65% 1×8@70% 1×6@80% 1×6@85% Shoulder Press 1×5@70% 1×5@75% 1×5@80% 1×5@85% Metcon: 10 min AMRAP 2-4-6-8-10-12… Renegade Push-ups (45/25) DB Squat Cleans (45/25) The Open’s New Scaled Division: 7 Reasons to Sign-Up Even if you Don’t Care About Competing

01.26.2015

TODAY’S WOD STRENGTH Sled Pulls: 4x50m forward (1.5/1.0 BW) 50m KB Farmer Carry after each sled pull (70/53) METCON 12 minute AMRAP: 5 HSPU 10 T2B 20 OH Reverse Lunges (65/45) (total) Precious Sleep Don’t Forget to Register for the CrossFit Open!

01.24.2015

TODAY’S WOD In team’s of 2, complete the following for time: 400m run (together) 25 power cleans (185/115) 50 kb swings (70/53) 50 double unders 25 burpee box jump (24/20) 50 ring dips 50 double unders 25 power cleans 50 kb swings 400m run (together) -only one person may be working at a time. You […]

01.23.2015

TODAY’S WOD LIFT Week 3, Day 2 Bench Press: 1×10 @ 60% 1×10 @ 65% 1×8 @ 70% 1×8 @ 75% Shoulder Press: 1×5 @ 60% 1×5 @ 65% 2×5 @ 70% METCON 10 minute AMRAP: 5 Power Snatch @ 60% 5 OH Squats 5 Bar Facing Burpees Don’t Forget Those Lunges

01/22/2015

TODAY’S WOD Lift: Bent over Rows 5-5-5-5-5 Metcon: 1000m Row or 800m Run 30 Sit-ups or 20 GHD’s 20 Hang Power Cleans (95/65) 10 C2B Pull-ups 20 Hang Power Cleans (95/65) 30 sit-ups or 20 GHD’s 1000m Row or 800m Run Learn why the bent over row is one of 10 Ways to Improve our […]