December 3, 2018

Warmup: Squat Prep 3rds 2/2 Knee Lunge Step Vert Flex Ext 10 KB High Pull (AHAP) 10 Ring Rows 5 Back Squat (Build) Strength: Back Squat Level 1: 3×5 (+5) Level 2: Cluster 3 x 1 x 3 / :15, :30, :45 WOD: “Santa’s Sacks” 10min AMRAP 10 DB Hang Cleans (50/35) 10/10 Split Squat…

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May 17, 2018

Don’t forget tomorrow evening Cornerstone in Aspinwall Alpha Happy Hour.  Be there or be square. CrossFit:  Warm Up: 3rds :20 N2Wall HS Hold 5/5 Knee Hug Walking Lunge 10 Scap Progression Strength: All Levels – Alternating EMOM Even: 5 Strict HSPU Odd: Split Squat 4/4 WOD: “Gourmet Coffee” 15min AMRAP 3,6,9,12… Pullups 6/6 KB Walking…

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March 15, 2018

CrossFit: Warm Up: 500m Row – Before WB 3rds :20 HS Hold – 5 :03 eccentric HSPU :15 KB Lunge Hold (R&L) 5/5 Knee Hug Walking Lunge 10/10 Bottoms Up Press Strength: All Levels – 10min Alternating EMOM Even: 5 HSPU Odd: 5/5 Split Squats WOD: “Hendel’s Handle” For Time Buy In: 500m Row 30-20-10…

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December 14, 2017

CrossFit Warmup: 3rds 10 Scap Depressions 5/5 Knee Hug Lunge Step PA Clean Warmup Strength: Alternating EMOM Even: 5 Strict Pullups *Add weight if necessary* Odd: 5/5 Split Squats WOD: “Alvin, Simon, & Theodore” Teams of 3 7 in AMRAP 50 Push Press (95/65) 50 Push Press (115/80) 50 Push Press (135/95) Rest 3 Minutes…

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December 7, 2017

CrossFit Warmup: Chubbs 3rds :30 HS Hold / 3 :05 Hold w/ :03 Eccentric 5/5 Knee Hug Walking Lunge 10 EB Thrusters Strength: 10 min Alternating EMOM Even: 5/5 Split Squat Odd: 5 Strict HSPU WOD: “The Great Oyster” 5 Rounds 20/15 Row or Assault Bike 10 Thrusters (95/65) BodyFit 172 Warm Up: 500m Row…

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