June 2013


UPPERCASE or lowercase? ESSAYS | BY LISBETH – WOD: P1. Power clean progressions. P2. Power clean – 3 reps EMOTM x 5 min @ 65-70% of 1 rm. Skill: review tire flip technique. P3. Partner WOD: EMOTM x 10 min total. partner 1 completes amrap tire flips, partner 2 completes amrap burpees switch spots and repeat for 5 […]

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Last Man Standing This is a way to help continue motivation/camaraderie within the community EACH AND EVERY CLASS! How it works: Every class during a workout you push as hard as you can and are tired and out of breath when you finish, but its not over! Your fellow peers are around you still working,

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Lifting odd objects Skill: tire flip skill work parts 1-3. – WOD: P1. Split jerk behind neck skill work. P2. Jerk behind the neck – heavy single (8-10 min.) P3.  80% of HS x 1 x 3 

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Should You Try a CrossFit Endurance Class? The unconventional, WOD-inspired race-training program focuses on high-intensity intervals instead of high mileage. Myles Worthington (Mens Fitness Mag) WOD: Row 1000m., 50 pushups, Row 1000m., 50 pull-ups

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The Tunnel ESSAYS | BY LISBETH | WOD: P1. Pause (3 sec.) Backsquat  5×5 @65%. P2. ‘Diane’. 21-15-9 reps for time: Deadlift (155,225) *scale to 55-60% of 1 rm., Handstand pushup * no more than 2 abmats.

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Team WOD from Regionals 2 person teams, 1 person moving at a time, except on the front rack walking lunge. 100 Double-unders, 50 each *scale to 300 singles if cannot do du. 50 Handstand push-ups while partner holds handstand (can split reps up however you want) 50 Toes-to-bar while partner hangs from the bar (can

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  Skill: Review Power Clean for barbell warm up. WOD: Re-test- ‘Elizabeth’ (power clean) (10-12 min cap) 21-15-9 reps for time: power cleans (95,135#), dips *scale power clean 50-60% of 1 rm. Results From May 13

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WOD: P1. Shoulder Press. 5@ 40%. 5 @ 50%. 5@ 60%. Work on positioning and SPEED through the press. Skill: Power Clean P1-4. 10 min. P2. EMOT 30 sec for 5 min: 3 power cleans(95#,135#) *Scale to “Elizabeth” weights

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WOD: 20 min Clock: Get as far as you can- 200m. Run, 250m. Row, 400m. Run, 500m. Row, 600m. Run, 750m. Row, 800m. Run, 1000m. Row *If someone cannot run, they will row 250m, get off rower, get back on and row another 250m., row 500m…. continuing for 20 min.

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