Workout of the Day (Wednesday August 24, 2016)

Technical:
5 X 3 Power Clean & Push Jerk 
Metabolic:
Complete Three Rounds of:
400 m Run

7 Power Clean to OH 155-225/115-155

14 Toes to Bar
Stabilization:
HS/HS Walk/HSPU Practice 

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Workout of the Day (Tuesday, August 23, 2016)

Technical:
Heavy Single Thruster

Metabolic:
10 Rounds:
5 Thrusters @ 75-85%
10 Burpees over Bar
*thrusters should be unbroken for most sets, but challenging to do so

Stabilization:
30 Strict C2B
*Weighted if possible

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Workout of the Day (Monday August 22, 2016)

Technical:
5 X 6 Good Mornings
Metabolic:

400 m Run with MedBall 30/20#

21 Deadlifts 225/155*no drop from the top

400 m Run with Ball

15 Deadlifts *no drop from top

400 m Run with Ball

9 Deadlifts *no drop from top

400 m Run with Ball
Stabilization:
100 m Backward MedBall Toss

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Workout of the Day (Friday August 19, 2016)

Technical:

Heavy single Snatch (any how)
Metabolic:
15, 12, 9 of:
Bar Muscle Ups

OHS 155-205/115-145

*the ohs should be done in 3 sets or less per round…
Stabilization:
EMOM X 5- perform 15 Sit-ups + 10 KB Seated Twists  

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Workout of the Day (Thursday August 18, 2016)

Technical

5 x 3 OHS

Metabolic
20 Wall Ball
20 DB Snatch (50/35)
100m Farmer Carry
15 Wall Ball
15 Db Snatch
250m Farmer Carry
10 Wall Ball
10 DB Snatch
400m Farmer Carry
50 Heavy Rope Double Unders

Stabilization
100 Disc Squats

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New family!

They hate attention, however, they are having a child!!!! And of course crossfitters are competitive, so, she decidided to have twin boys!!! Chris and Trish have been members for around 4 years and hate any kind of attention… However, this is a big deal!!! Comment on the thread or on their Facebook thing, they may want to deny it, but honestly, they’ll love it!!!!!! Super congrats to a couple of the most bad ass folks I know!!! Love ya!!! 

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Workout of the Day (Wednesday August 17, 2016)

Technical:
5 X 3 Snatch Balance
Metabolic:
15 min AMRAP of:
60 Ft HS Walk

30 KB Swings 32/24 kg

10 KB OHS 32/24 kg
Stabilization:
4 X 15 KB Seated Russian Twists 

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Workout of the Day (Tuesday, August 16, 2016)

Technical:
5×4 Sott press
superset with 15 Ball Slams

Metabolic:
30 c2b Pull Ups
400m Row
50 Push Ups
400m Row
50 Push Ups
400m Row
30 c2b Pull Ups

Stabilization:
5x 15sec. Hollow Holds

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Workout of the Day (Monday August 15, 2016)

Technical:
6 Sets 3 Position Snatch
Metabolic: 
Complete Four Rounds:

5 Alt Weighted Pistols (each leg) 20/12 kg KB

10 Hang Power Snatch  115-155/75-115

15 HSPU
Stabilization: 
5 X 6 Bench Press

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Workout of the Day (Friday August 12, 2016)

Metabolic:

Fat Grace Meets Karen
Complete 10 Rounds of:
3 clean and jerk (any clean) 185-225/135-155

15 wall ball
Stabilization:
50 Toes to Bar

 

and forgot to mention, coach ASHLEY will be in the house for the morning classes!!’

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