October 24, 2019

CrossFit Warm Up:Run/Row/AB/DU 5x (with PVC) 4-Position Snatch Complex: Power position to snatch Mid thigh to snatch Knee to snatch Full snatch3x (building each round) 5 Barbell Snatch Grip Shrugs 5 Barbell Snatch Lift Off 5 Barbell Snatch Pull Strength: Power SnatchLevel 1: TechniqueLevel 2: Sets of 3-4 (build) WOD:For Time 10-8-6-4-2G2OH (135/95) 50-40-30-20-10Double Unders…

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October 2, 2019

QuickFit Warm Up:EMOM 8 mins: 1) 100m Run 2) 10 DB Goblet Squat 3) 10 DB Good Mornings 4) 20m/arm DB OH Carry WOD:15min AMRAP 3, 6, 9, 12…. DB Cleans (50/35) Single Arm DB Squat 50, 100, 150, 200m Run CrossFit Warm Up:400m RUNTHEN- EMOM 12mins: 1) 10 Prone PVC Lift offs 2) 8/8…

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August 8, 2019

CrossFit Warm Up:Overhead/Wrist PrepPA Snatch Warmup x 2————————–3-2-1 3-position Snatch (Build) Strength: Power SnatchLevel 1: TechniqueLevel 2: 5 x 3 (Build) WOD: “I’m fast. I’m very fast.”1 minute on. 1 minute off.60 Ground to Overhead (95/65, 115/85, 135/95, 155/115)*Add weight each new minute of work BodyFit 343 Warm Up:Hip Mobility10min WAMRAP5/5 ML Stretch 10 Kips…

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April 24, 2019

Warm Up:Rack Mobility3rdsPA Clean Warmup (Build)8 Push Jerks 10/10 Standing Teapots 10/10 Over and Backs Strength: Power CleanLevel 1: TechniqueLevel 2: Find a Heavy 3 WOD: “Voters Rights” 15 Minute AMRAP15 G2OH15 Rotational Ball Slams15/15 Lateral Hops (Over Bar)*Compare to 4.17.18*`

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November 7, 2018

Wades Army this Saturday at 9am.  Let’s see our own Alpha Army in support of this great cause.  Wear your official uniform or $20 donation at the door. Warm Up: 3rds PA Snatch Warmup (3-4-5) Overhead Mobility Then BB Complex – 1 Pullunder + 2 OHS x 3 (Build) Strength: Hang Squat Snatch *15min clock*…

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September 20, 2018

CrossFit:  Warm Up: Overhead Mobility 3rds 10 Scap Depressions 10 Walking Lunges PA Clean Warmup Strength: 8min EMOM Even: 6 Strict Pullups *Add weight if necessary Odd: 6/6 Weighted Lunges Partner WOD: “Rory and Boz” For Time 20 Ground 2 OH (95/65) 800m Run 20 G2OH (115/85) 400m Run 20 G2OH (135/95) 200m Run 20…

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October 4, 2017

CrossFit: Warmup: Shoulder/Wrist Mobility PA Snatch Warmup x 3 3 position Squat Snatch x 3 (Build) 3 Halting Snatch x 3 (Build) Strength: Snatch Level 1: Technique – 2 rep Level 2: 4 x 2 (Build) *09/21/2017 WOD: “X3” 4 Rounds 12 G2OH (95/65) 12 Dips 12 Ball Slams BodyFit: 145 Chubbs/Squat Prep 8min WAMRAP…

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April 6, 2017

CrossFit: Warm Up: 3rds :20 HS Hold PA Clean Warmup 5 Clean & Jerk (Build) Partner WOD: “Hans and Franz” Min 0-5 – G2OH (95/65) Rest 1min Min 6-11 – G2OH (115/85) Rest 1min Min 12-17 – G2OH (135/95) Rest 1min Min 18-23 – G2OH (155/105) *Partner must hold HS BodyFit: 096 Warm Up: Heat…

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March 21, 2017

CrossFit: Warm Up: Overhead Mobility 3rds 10 Scap Depressions PA Clean Warmup Strength: Strict Pullups All Levels: 4 x 5 *Add weight if necessary Partner WOD: “Rory and Boz” For Time 20 Ground 2 OH (95/65) 800m Run 20 G2OH (115/85) 400m Run 20 G2OH (135/95) 200m Run 20 G2OH (155/115) 100m Run 20 G2OH…

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