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Picture
Last week’s Locker WOD winner: Jacque

Who Is In For A Competition?

7/31/2017

0 Comments

 
0 Comments

Alternative Athletics: 3 Steps Down

7/31/2017

2 Comments

 
Warm Up
Band Face Pulls
Goblet Squat

21 - 15 - 9
Hang Squat Clean
2x KB Snatch
​
Recovery
​5 Rounds
10 Wall Balls
10 KB Swings
​10 Toes to Bar
2 Comments

Weekly Update: July 30th - August 5th

7/30/2017

0 Comments

 
July 30th:
Annie
50, 40, 30, 20, 10
Double Unders
Situps

July 31st:
21 - 15 - 9
Hang Squat Clean
2x KB Snatch

August 1st:
"Dragon"
For time:
Run 5k
4 minutes to find 4 rep max Deadlift
Run 5k
4 minutes to find 4 rep max Push Jerk

August 2nd:
4 Rounds
5 Back Wave Squats @ 55% max
​30 Box Jump Overs

August 3rd:
​15 Min AMRAP
2 Rope Pull @ max shoulder press
4 Skin the Cat

August 4th:
Chelsea
EMOM
5 Pullups
10 Pushups
15 Air Squats

August 5th:
21 - 15 - 9
Split Jerk
30 - 20 - 10
Good Mornings @ 30% Back Squat

0 Comments

CrossFit WOD: Annie

7/30/2017

1 Comment

 
Warm Up
4 minute AMRAC (As many rounds as comfortable)
40 Single-Unders
20sec Plank

Annie
50, 40, 30, 20, 10
Double Unders
Situps

Recovery
​400 Meter Run
40 Air Squats
30 Sit Ups
20 Burpees
​10 Pull Ups
​400 Meter Run
1 Comment

Alternative Athletics: Just One Move

7/29/2017

1 Comment

 
Warm Up
3 Rounds
10 Air Squats
50ft Butt-kickers

Just One Move
100 Jumping Lunges
W / 15% Max Back Squat in each hand
​
Recovery
​Bike 10 Minutes then:
​​5 Rounds
​10 Push Ups
​20 Lunges (1 count)

1 Comment

Alternative Athletics: Alpine

7/28/2017

1 Comment

 
Warm Up
2 Rounds
20 PVC Shoulder Rotations (10 each)
7 Strict Toes to Bar
​

Alpine
6 Rounds
​45 Seconds max GHD Sit-up
45 Seconds max Overhead Squat
3 minute rest

Recovery
​10 Turkish Get Ups (right arm)
30 KB Swings
​10 Turkish Get Ups (left arm)
​30 KB Swings
1 Comment

Alternative Athletics: 1 Rep Max

7/27/2017

2 Comments

 
Warm Up
15-10-5
Broad Jumps
Band Abducted External Rotation
​

Find Your 1 Rep Max
Clean
at least 7 reps must be over 90%
​
Recovery
10 Rounds
10 Push Ups
10 Sit Ups
​10 Air Squats

2 Comments

Alternative Athletics: 15 Min AMRAP

7/26/2017

1 Comment

 
Warm Up
2 Rounds
50 Double Unders
20 Lateral Wall Ball Toss

15 minute AMRAP
50 ft Prowler Push
15 Lateral box jumps​


Recovery
3 Rounds
20 KB Goblet Squats
​20 KB Swings
1 Comment

Alternative Athletics: Alpine

7/25/2017

2 Comments

 
Warm Up
9-12-15
Box Jumps
PVC Shoulder Rotations

Alpine
6 rounds
45 seconds max Hip Extensions
45 seconds max Snatch High Pull
3 minute rest
​
Recovery
Perform each movement 3 minutes
straight with one Minute rest between:
​Weighted Sit Ups 
KB Farmer Carry
​KB Thruster

2 Comments

Alternative Athletics: Total Reduction

7/24/2017

2 Comments

 
Warm Up
​4 Rounds
8 Band shoulder Press each
12 Band Face Pulls

Total Reduction
EMOM 
15 Kettlebell Swing @ 33% snatch
in the time remaining
Shoulder Press @ 55%
until you have reached 100 reps

Recovery
​3 rounds
12 Sit Ups
12 Back Extensions
12 Push Ups
​12 Air Squats

2 Comments
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