licensed CrossFit affiliate since 2012
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WOD

12/12/17

 

Strenth: Push Press 2-2-2

WOD: 15 min EMOM:
1st min: 15 TTB
2nd min: 40 DU
3rd min: 15 HSPU
 

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12/12/17

WOD

12/11/17

EMOM for 18
8 Wallballs 20/14
8 Burpees
*scale reps so you can get at least 10-15 sec rest

Then EMOM for 10 
Min 1: Row 300/250m
Min 2: Rest

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Ken H says:
Monday, December 11, 2017 - 08:52
That one hurt. What a great way to ge the week started!!! Great work 6:15!!
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12/11/17

WOD

12/09/17

Hero WOD Coffland
Hang from a pull-up bar for 6 minutes
Each time you drop from the bar, perform:
800-m run
30 push-ups

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12/09/17

WOD

12/08/17

Friday
Teams of 3:
AMRAP 7
50 Push Press (95/65)
50 Push Press (115/80)
AMRAP Push Press (135/95)
rest 3 minutes
AMRAP 7
50 Front Squats (95/65)
50 Front Squats (115/80)
AMRAP Front Squats (135/95)
rest 3 minutes
AMRAP 7
50 Hang Power Cleans (95/65)
50 Hang Power Cleans (115/80)
AMRAP Hang Power Cleans (135/95)

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SHAKIRA says:
Friday, December 8, 2017 - 12:59
Line dance looking good girls!
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12/08/17

WOD

12/07/17

Strength: Back Squat 5x3

Alternating Tabat x 16 - 8 each
Empty BB Back Squats
Double Unders
 

 

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Blamb says:
Thursday, December 7, 2017 - 09:24
The strength portion was much more anjoyable than the second portion, which I spent mostly doubled over and NOT doubling under bahaha 170Rx
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12/07/17

WOD

12/06/17

For time:
150 Burpees
*25 min time cap
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12/06/17

WOD

12/05/17

For Beauty not Time
5 Rounds
5-8 ring dips
5-8 HSPU 
8 DB strict Press 

AMRAP for 14
60 single-leg squats, alternating
40-cal. row
20 push presses, 50/35 # dumbells 

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12/05/17

WOD

12/04/17

Blair Bday Workout

Strength: Build to heavy power clean + push jerk

WOD: 20 min EMOM:
3 power cleans (135/185)
in time remaining each minute, perform AMRAP strict pull ups

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KF says:
Monday, December 4, 2017 - 08:33
Happy Birthday Blair! Hope it is filled with lots of heavy weights.
Blamb says:
Monday, December 4, 2017 - 08:41
Thanks KD(F)! Great job, 6:15, and excellent coaching by the always bright-eyed and bushy-tailed Coach Joe. What a way to kick off the bday morning! 37Rx. That was a sassy little biddy.
Jim says:
Monday, December 4, 2017 - 09:49
BLAM!!! Happy Birthday! Have a Great Day!
Jackie says:
Monday, December 4, 2017 - 10:44
Happy birthday Blair! Miss my 6:15 crew! I’ll do some pull ups and cleans in my workout today in honor of this awesome workout!
Bryan G says:
Monday, December 4, 2017 - 11:45
Happy Birthday Blair! Looking forward to hitting this one at the 5:30 class. Love a good power clean this time of year!
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12/04/17

WOD

12/02/17

"“Dirty Thirty”

30 min AMRAP 

30 box jumps/step ups 24/20
30 KB swings 53/35
30 lunges
30 sit ups
30 wall balls 20/14
30 burpees
30 double unders/60 singles
30 calorie row"

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12/02/17

WOD

12/01/17

https://crossfit.com/workout/2017/10/31

WOD: 5 rounds for time of:
30-cal. Row
30 GHD Sit-ups

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12/01/17

WOD

11/30/17

EMOM for 8- Split Jerk building in weight athletes choice 

 2 Rounds
400 m Run
20 C2B pull ups
Rest 1 Min
400 Meter Run
15 C&J (155/105)
Rest 1 min

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Blamb says:
Thursday, November 30, 2017 - 09:24
6:15! 6:15! I'm just going to go ahead and pretend that my time was a wee bit slow this morning because I used all of my energy on the split jerks...even though there were only 8 of them. Seems reasonable. Way to go, Bryan, absolutely annihilating that workout! Great job, Coach Banana.
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11/30/17

WOD

11/29/17

Strength: Sumo Deadlift 2-2-2

WOD: 5 Rounds, On the 4:00
12 Toes to Bar
16 Deadlifts (135/95)
20/14 Calorie Row

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11/29/17