Archives for April 2014

CrossFit Young Athletes – 4/30

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CrossFit Kids – 4/29

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CrossFit Young Athletes – 4/28

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Row and Ring Dips

CrossFit WOD – IMG_5925

10 rounds of:

  • 1 minute of rowing
  • Rest 15 seconds
  • 30 seconds of ring dips
  • Rest 15 seconds

Post total calories rowed and dips completedIMG_5927

Strength Focus –

5×5 stone deadlifts

Must hold onto the stone for all 5 reps.

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Sunday Make Up Day

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CrossFit Young Athletes and Kids – 4/26

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Strongman Saturday

CrossFit Strongman WOD – IMG_5809  Deadlift Challenge

Double-Bodyweight barbell Deadlifts for max reps in one set
* Every rep must be LOWERED UNDER CONTROL.
** Lifter must let go of barbell (on the floor) & re-establish grip before next rep. This forces the lifter to pull the barbell from a DEAD stop. No touch & go!
*** This is max effort in ONE SET. If you leave the platform between reps or have time to take a leak then it’s no longer one set. Stay at the bar, don’t do anything but deadlift. When you let go, go right into your set-up, and pull again.
(Yes, all these requirements make it HARDER. They also make you STRONGER!)

One-arm DB press
     Pick a DB you can  strict press about 5 reps in a row with.
     Max reps strict press in 90 seconds with Left arm ONLY
     Rest 1 minute
     Equal number of reps strict press with Right arm ONLY
Rest 3 minutes & repeat (90s Left, Rest 1 min, match reps Right)

Compare to March 2014

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OH Walking Lunges and Knees to Elbows

CrossFit WOD –IMG_5756

5 rounds for time of:

  • 135-lb/ 95- lb. barbell overhead walking lunges, 25 feet
  • 15 knees-to-elbows


Strength Focus –IMG_5757

5 sets of 1 shoulder press, 1 push press, 1 push jerk.
Perform all three lifts without reracking the bar.
Weight should be near 1RM shoulder press.
Rest at least 3 minutes between sets.

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“Grace” – April 24, 2014

Benchmark WOD “Grace” IMG_5656

30 Clean and Jerks



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Make up a Masters Qualifier Day

Masters Event #1 – 1 Rep Max CleanIMG_5699

Masters Event #4 -Pull Ups/Wall Ball

Masters Event #3 – Row-HSPU-DU



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Gilbert Just learned how to do kipping Pull-Ups a few days agao and he did 50 of them today in his WOD! Congrats Gilbert!!

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