October 2012

Halloween

WOD: ‘Medball Pumpkin Mash-up’ AMRAP 31 min: 400m. pumpkin carry (14,20#- use same “pumpkin” for entire workout), 31 jump over pumpkin hops, 31 pumpkin abmat sit-ups (lay down-touch ground with shoulders & medball-situp & touch medball to feet), 31 pumpkin wall balls (10′)

Tuesday

Quick Test: Is It Your Shoulders? Mobility WOD : KStarr Skill: double-unders P.1-2. WOD: Shoulder Press 1-1-1-1-1 reps Push Press 1-1-1-1-1 reps Jerk (push or split) 1-1-1-1-1 reps *Try to increase the load on each of the fifteen sets. (the goal with this workout isn’t necessarily set a new PR on each lift, or any …

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Monday

The Doctor and the Deadlifter: Part 1 By Jesse Burdick and Kelly Starrett WOD: ‘Christine‘ 3 rounds for time: 500m. Row, 12 body weight deadlifts (scale to 60 % of 1 rm), 21 box jumps (20”) (compare)

Saturday

Saturday Schedule: 10 am: olympic Lifting. Clean & Jerk progressions. 11am: NO team WOD. 1pm: Open Gym + CWOD. 6pm: Halloween WOD + paleo pitch in party!

Friday

WOD: ‘Cindy’ AMRAP 20 min: 5 pullup, 10 pushup, 15 squat (compare)

Thursday

Reality Check ESSAYS | BY LISBETH Skill: Kipping. parts 1-6. WOD: P1. Clean progressions. 1. pulling positions (high hang, mid thigh, below knee, floor) cue from floor position-deadlift shrug into hips. 2. burg WU. dip shrug, scarecrow, muscle clean. 3. landing positions. hang clean to: 2”, 4”, 6” P2. Max Effort Power clean warm up …

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Wednesday

The Two Truths of CrossFit? ESSAYS | BY LISBETH | Skill: Kipping pullups. Parts 1-5. WOD: P1. Pause Back Squat (4 seconds). 8×3 @ 65% EOMOTM. (working on sticking points in bottom of squat- working with a partner, 1 partner lifts on the first min, 3 reps-4 sec pause in the bottom of each rep, …

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Tuesday

Make sure to stay updated on upcoming Events by checking out our EVENTS CALENDAR! WOD: 3 rounds for time: (25 min cap) 15 Floor press (105, 155#) *scale weight to 90-100% of 1 rm shoulder press. 25 Deadlift (105, 155#) *use same weight as floor press for DL 800m. Run CWOD: Snatch – 75% x …

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Monday

Special thanks to everyone for participating in ‘Saving Grace‘ and being here for our 2 year anniversary! We wouldn’t be here without the support of our families, members and friends! (make sure to check out the Event Photos Here!) -Shaun & Jenna Skill: Kipping pullup. Parts 1-3. WOD. P1.Max Effort Shoulder Press. (15min.) warm up …

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Saturday

Saturday Schedule 10a: Olympic Lifting. Snatch progressions 11a: NO team WOD. 3pm: Registration for ‘Amazing Grace’ 4pm: 1st Heats begin for ‘Amazing Grace‘ 6pm: 2 Year Anniversary, Re-Grand Opening Party!

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