Monthly Archives: November 2014

Thanksgiving Holiday Hours

Thanksgiving Holiday Hours will be: Wednesday-5am,5:45am,6:30am & 8:30am. Thursday- 9am only. Friday-6am & 9am only. Closed Saturday. Out of town CrossFit Affiliate members only may attend classes with a 24 hour prior notice.

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11/20/2014 WOD

Front Squat 3-3-3-3 Hang Clean 2-2-2-2 Clean 1-1-1-1-1 Max box jump for height (8 minutes to find) Elements WOD 12 minute AMRAP 5 deadlifts 5 pull-ups 5 v-ups

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11/19/2014 WOD

20 minute AMRAP with a partner 10 push press 115/75# 10 KB swings 55/35# 10 box jumps 24/20# Rotate rounds with your partner Elements WOD 15 minute AMRAP 6 OH squats 6 pull-ups 12 KB swings

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11/18/2014 WOD

Strength – 5×3 OH Squats @80% of 1 RM Tabata 20 seconds on, 10 seconds off, 8 rounds at each station – Cal Row – Toes 2 Rings – Ab mat sit-ups – Russian twists 25# Elements WOD 4 rounds … Continue reading

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11/17/2014 WOD

Warmup – Every 2 minutes x 14 7 sets, 1 Power Clean, add weight each set, work up to a heavy 1 rep 7 rounds 2:00 AMRAP 20 double unders 5 pull-ups 10 push-ups 15 squats ME power cleans 135/95# … Continue reading

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11/14/2014 WOD

Strength EMOM x 4 – 2 jerks EMOM x 4 – 2 cleans EMOM x 4 – 1 clean and jerk 3 rounds for total reps 2 minute AMRAP 8 OH squats 75/55# 16 Mt climbers Rest 1 minute 2 … Continue reading

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11/13/2014 WOD

18 minute AMRAP 3 box jumps 2 burpees 1 muscle up 6 box jumps 4 burpees 2 muscle ups 9 box jumps 6 burpees 3 muscle Continue to add 3,2 &1 reps after each round is completed.

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