Tag Archives: Crossfit 77079

Saturday 02.25.17

9:15am Team WOD 2 person team: 100 clusters (squat clean thrusters; from the ground each time) (95/65#) 80 kb swings (53/35#) 60 power snatch 2k row (in 500m relay) 1 mile run (in 400m relay) 10:00am Hero WOD Army Captain … Continue reading

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Friday 02.24.17

Warm Up Steady AMRAP 8:00 15 Double Unders 10 Sit Ups 5 Push Ups MetCon – 17.1 Games Open WOD For time: 10 snatches 15 burpee box jump-overs 20 snatches 15 burpee box jump-overs 30 snatches 15 burpee box jump-overs … Continue reading

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Thursday 02.23.17

Warm Up 1:00 Wall Sit -then- 21-15-9 Air Squat Ring Row -then- 1:00 Wall Sit Strength 4 Rounds: 1 Minute on 2 Minutes off Max Front Squats in 1 set @ 60% 1RM MetCon EMOM until failure 20 Minute Cap … Continue reading

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Wednesday 02.22.17

Warm Up Row 500m Tabata Empty Bar Thrusters -then- Squat Clean & Thruster Jerk Practice Strength Touch and Go Deadlift 1×6@60% 1×5@70% 1×4@80% 1×1@90% MetCon AMRAP 10 Minutes 5 Power Snatch 7 Toes to Bar 25 Double Unders E: 55/35#; … Continue reading

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Tuesday 02.21.17

Warm Up 2:00 Hamstring Stretch -then- 40′ Duck Walk 30 KB Swings 20′ Duck Walk Strength: Games Open 11.3 AMRAP 5 Minutes Squat Clean and Jerk – “cluster” (squat clean thruster) is allowed E: 65/45# F: 95/55# P: 135/85# C: … Continue reading

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Monday 02.20.17

Monday 2.20 Warm Up Teams of 3, Rotate stations every minute for 9 minutes 1: Box Jumps 2: Empty bar Push Presses 3: Med ball Cleans MetCon 1: For Time 50 Box Jumps 35/25 Calories Rower 15 Squat Snatch E: … Continue reading

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Sunday 02.19.17

Open Gym 10:00am – 12:00 noon

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Saturday 02.18.17

Partner In-House Competition/Tournament! 8:30am – 10:30am

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Friday 02.17.17

Warm Up 3 Rounds 15 Wall Balls 10 Light Power Cleans 5 Toes to Bar Stamina: 30 burpees for time Skill: 10:00 to work on HSPU MetCon Open WOD 14.4 AMRAP 14 Minutes Row 60 Calories 50 Toes to Bar … Continue reading

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Thursday 02.16.17

Warm Up 3:00 of Glute Activation -then- Tabata Lunges Strength 4 Sets: 1 Power Clean from floor + Max Rep Hang Power Clean (above knee)@75% current 1RM Power Clean; Rest 2 Minutes MetCon “Cindy” = AMRAP in 20:00 5 pull … Continue reading

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