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  • About Us
    • Why We're Different
    • Trainers >
      • Susie
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      • CHAR
      • JOAN
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  • PRICING
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Last week’s Locker WOD winner: Jacque!


Alternative Athletics: 1 Rep Max

4/30/2019

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Find Your 1 Rep Max

Front Squat
at least 7 reps must over 90%

then

2 minute max Situps
Compare to 10/16/18

Recovery:
2 Rounds
1000 Meter Row
10 Burpees

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Alternative Athletics: Death By

4/29/2019

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Death by Overhead Squat @ 55% max
1 rep on the first minute
2 reps on the second minute
3 reps on the third minute
continue until you can’t get the given reps done in the given minute

Recovery:
30-20-10
Air Squats
Push Ups
Sit Ups

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CrossFit Hero: Marston

4/28/2019

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Special Warfare Operator 1st Class William Blake Marston, 31, of Concord, New Hampshire, died Jan. 10, 2015, in DeLand, Florida, during military parachute training. Marston was assigned to an East Coast-based SEAL Team and served in the Navy for six years. 

​
Marston is survived by his girlfriend, Christine Clark; parents, Bill and Nancy; three siblings, Chris, Jeffrey and Emily; and many other friends and family.
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Marston
Complete as many rounds as possible in 20 minutes of:
405-lb. Deadlift, 1 rep
10 Toes-to-Bar
15 Bar Facing Burpee

Men's: 
8Rnds - Brandon H.
Women's:
​Uncontested

Recovery:
21-15-9
Floor Wipers
Box Jumps



​

​
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Weekly Update 4/28 - 5/4

4/28/2019

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4/28
Marston
Complete as many rounds as possible in 20 minutes of:
405-lb. Deadlift, 1 rep
10 Toes-to-Bar
15 Bar Facing Burpee


4/29
Death by Overhead Squat @ 55% max
1 rep on the first minute
2 reps on the second minute
3 reps on the third minute
continue until you can’t get the given reps done in the given minute

4/30
Find Your 1 Rep Max
Front Squat
at least 7 reps must over 90%

then

2 minute max Situps
Compare to 10/16/18


5/1
The Ghost
6 rounds of:
1 minute of Row
1 minute of Burpees
1 minute of Double Unders
1 minute rest

Compare to 2/15/18


5/2
Tabata
8 rounds
20 seconds Double KB Clean @ 20% each
10 seconds rest 
20 seconds Dumbbell Snatch @ 1 hand same
10 seconds rest
20 seconds Assault Bike calories
10 seconds rest

5/3
"Danny"
Complete as many rounds in 20 minutes as you can of:
24 inch Box Jumps, 30 reps
115 pound Push Press, 20 reps
30 Pullups
Compare to 10/23/17


5/4
Alpine
6 Rounds
45 Seconds Pistol
45 Seconds Tire Flips
3 minute rest
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Alternative Athletics: AMRAP

4/27/2019

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AMRAP
100’ Broad Jumps
100’ Prowler Push @ 33% 3 min max
20 Assault Bike calories

Recovery:
2 Rounds
500 Meter Row
20 Box Jumps

Here is an interesting free online class on edible mushrooms from a company that I use personally.

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CrossFit Open 15.5

4/26/2019

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CrossFit Open 15.5
27-21-15-9 reps for time of:
Row (calories)
Thruster
Men use 95 lb.
Women use 65 lb.


Compare to 10/28/18

Recovery:
3 Rounds
10 Squat Jumps
10 Push Ups
10 Pull Ups
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Alternative Athletics: Weight Ladder

4/25/2019

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Weight Ladder

Jerk 
Perform 1 rep every minute
Start at 50% of your max
go up 10# every minute
after 75% go up 5# each minute

Recovery:
21-15-9
Push Press
Ring Rows
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Alternative Athletics: Alpine

4/24/2019

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Alpine
6 Rounds
45 seconds Hollow Rock
45 seconds Hang Snatch @ 55%

3 minute rest

Recovery:
40-10
Air Squats
Sit Ups
Push Ups
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CrossFit Hero: Bulger

4/23/2019

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Canadian Forces Corporal Nicholas Bulger, 30, of Peterborough, Ontario, assigned to the 3rd Battalion of Princess Patricia's Canadian Light Infantry, based out of Edmonton, Alberta, died July 3, 2009 while on patrol in the Zhari district of Afghanistan when an improvised explosive device exploded near his vehicle. Cpl. Bulger is survived by his wife Rebeka, and daughters Brookelynn and Elizabeth.
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"Bulger"
Ten rounds for time of:
Run 150 meters
7 Chest-to-Bar Pullups
135 / 95 pound Front Squat, 7 reps
7 Handstand Pushup


Women's: 29:11 - Sami
Men's: 24:07 - Nick P.


​Recovery:
3 Rounds
10 Weighted Sit Ups
10 Burpees

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Alternative Athletics: Tabata

4/22/2019

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Tabata
8 Rounds 
20 seconds Wood Chopper @25% snatch
10 seconds rest
20 seconds GHD Hamstring Curl
10 seconds rest
20 seconds Lunge steps

10 seconds rest

Recovery:
2 Rounds
20 Burpees
20 Russian Twist

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