Month: December 2017

Referral Program

You know those friends or family members of yours that listen to all your CrossFit stories and then proceed to call you crazy?  Just in case you didn’t know, that is code word for tell me more.  Or maybe you have someone in your life that you know all that needs to happen is for …
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Friday – 12-29-17

1. Buy In Hang Power Clean Heavy Set of 2 *15 min to build to a heavy single 2. Metcon “DT” 5 Rounds: 12 Deadlifts (155/105) 9 Hang Power Cleans (155/105) 6 Push Jerks (155/105) Working the skill of the hang power clean before completing the Hero Workout, “DT”. Much of the metcon comes down …
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Thursday – 12-28-17

1. Buy In Midline 2 Rounds: 50 AbMat Sit-Ups 20 Hip and Back Extensions 2. Metcon AMRAP 15: 15 Power Snatches (75/55) 30 Double Unders 15 Wallballs (20/14) 30 Double Unders Weight on the barbell today should be light. When fresh, athletes should be able to complete the snatches unbroken without a doubt. Within the …
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Wednesday 12-27-17

1. Buy In Pause Front Squat Build to a Heavy Single – 2 COUNT PAUSE 2. Metcon AMRAP 5: 21-15-9 Kettlebell Swing (53/35) Front Squat (115/80) Calorie Bike Rest 5:00 AMRAP 5: 21-15-9 Kettlebell Swing (53/35) Front Squat (95/65) Calorie Bike Choosing a weight on the kettlebell that athletes know for a fact they can …
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Tuesday – 12-26-17

1. Buy In Overhead Squat 2 Sets of 10 *AHAP* AS HEAVY AS POSSIBLE 2. Metcon AMRAP 20: 27/21 Calorie Row 21 Chest to Bar Pull-Ups 15 Burpee Box Jumps (24/20) 9 Clean and Jerks (135/95) Picking a variation on pull-ups today that athletes could get through in no more than 2 sets when fresh. …
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