July 2012

Tuesday

“Exercise and application produce order in our affairs, health of body, cheerfulness of mind, and these make us precious to our friends.” -Thomas Jefferson. WOD:ย P1. Max Effort Deadlift.ย (15min)ย warm up in sets of 3 until 3 repetitions get heavy (3-5 sets, incrementing weight between 40-80%) and switch to a single rep working up to 4 single […]

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Monday

“Responsibility”ย fromย CrossFit Ann Arborย (MI). WOD: P1.ย Dynamic Effort Shoulder Press. 3×8 @ 60% of 1rm, on the minute. P2.ย 3-6-9-12-15-18 reps for time: (12 min cap) Toes-Bar, (Shuttle Run*), Box Jump 20,24” *between each set of ttb and box jumps perform 1, 48m. shuttle run- from pull-up cage to platforms x 2.

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Sunday

Come on By to 418 S. College Ave! ย At NOON we will be painting the gym back to it’s original state. ย We’ll have some supplies, but if you have rollers at home, bring ’em with! Starting Monday!!!  CrossFit Classes: Class times will stay the same, but we’ve moved to 501 N. Rogers, Suite C. (47404)

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Saturday

10amย ย Olympic Lifting: 1RM Clean and Jerkย  Thanks to Bryce W. for sharing:ย Weightlifting At The Olympics, The Most Moving Thing In Singlets Ever Wow! Thanks to Everyone who came out to lend a hand during our move. ย It took only minutes to clear some of the heaviest things in our gym! Our CrossFitters were the fastest

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Friday

p1. Backsquat Warm up in sets of 3 until 3 repetitions get heavy (3-5 sets, incrementing weight between 40-80%). ย Switch to a single rep, working up to 4 single repetitions of between 90-100% of yourย max. Go for a new 1rm if positioning is good and weight feels good. p2.ย Partner Tabata Burpees ย Complete this for 16

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Wednesday

P1. Max Effort Split Jerk Warm up in sets of 3 until 3 repetitions get heavy (3-5 sets, incrementing weight between 40-80%). ย Switch to a single rep, working up to 4 single repetitions of between 90-100% of yourย max. Go for a new 1rm if positioning is good and weight feels good. If you reach a

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Tuesday

“Karen” – with penalties ๐Ÿ™‚ 150 wallball for time. Each time you drop the ball on the floor, complete a 400m. Run (20 min cap) *ball can be held at chest for rest, but cannot be dropped onto floor.

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Monday

P1. 15 min Time Cap Work up to a 3 rm power clean (touch and go reps) no more than 8 sets. Post 3 highest completed sets. P2. 3 rounds for time 5 power clean (80% of todays 3rm) 50 double-unders (scale to 1/2 du-25, or 3x singles- 150)

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