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2/9/2013 – WOD

*9am & 10am classes are on schedule for tomorrow. Please allow time to travel safely if you plan on coming. If you want to wait until later in the day to come in and attack this grueling WOD, open gym goes from 11-1pm.

“Gut Check”
10 Thrusters 175/115lb (10th rep should be difficult)
20 Toes To Bar
30 Pull-ups
40 Calorie Row
50 KB Swings 70/53lb
60 Wall Balls 20/14lb
70 Burpees

  • Good Luck to Dan J. tomorrow as he competes in the CrossFit Apex Winter Combine. Who wants to ride over after the morning WOD and cheer on Dan?!

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Great job today everyone on this tough WOD! Shout out to Amber and Carly for visiting from Australia (CrossFit 3000)

2/8/2013 – WOD

Strength
15 Min To Find a 1RM Snatch (Full Snatch is preferred)

Conditioning
EMOM For 15 Minutes
1 Snatch Complex 155/105lb 65-70% of 1RM (Power Snatch, Hang Power Snatch, Hang Squat Snatch)
1 Tire Flip

WOD Notes: This WOD involves a lot of technique/skill and isn’t designed to metabolically tax your system. You may scale the percentage even lower to work on your form. You may also make-up a WOD that you missed this week, if you don’t plan on coming tomorrow.

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2/7/2013 – WOD

Strength
Weighted/Banded Strict Pull-ups 5×5 *Choose a weight/band that will limit you to 5 reps

Conditioning
8-12-16-12-8—Chest/Bar Pull-ups
10-15-20-15-10—Front Rack BB Lunges 115/75lb (40% of 1RM Front Squat)
30-40-50-40-30—Double Unders

WOD Notes: Round 1 = 8 Chest/Bar Pull-ups, 10 Lunges, 30 DU. Round 2 = 12 Chest/Bar Pull-ups, 15 Lunges, 40 DU…Try to physically touch your chest to the bar on the pull-ups (these require a stronger kip & pull). Scaling for the Front Rack lunges are Behind the Neck lunges. Singles are triple the amount of DU.

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Pat repping out pull-ups easily!

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Mary killing the lunges!

2/6/2013 – WOD

Strength
10 Min to Find a 3RM Deadlift *These should be touch and go reps

Conditioning
10 Min AMRAP
8 Box Jumps 30/24″
10 Deadlifts 185/125lb (40% of 1RM)
12 Toes To Bar
—Rest 3 min
Air Dyne – 3 Min for Total miles/calories

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2/5/2013 – WOD

Strength
Bench Press 5×3 (90% of 1RM) + 1 ME set at (70% 1RM)

Conditioning
3 Rounds For Time
10 Hang Power Clean 205/135lb (75% 1RM)
20 GI Janes
30 Cal Row

WOD Notes: The weight on the HPC should be heavy enough that you can still string all 10 HPC the 1st round. However, it should be difficult the 2nd and 3rd rounds. The scaling for GI Janes is 20 burpees + 20 ring rows.

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2/4/2013 – WOD

Strength
Back Squat 5×3 (90% of 1RM)

Conditioning
5 Rounds For Time
10 Back Squat 185/125lb
10 Shoulder To Overhead 135/95lb
15 Weighted Sit-ups
—Rest 3 min after last round
50 Double Unders
500m Row

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2/3/2013 – Rest Day!

SUPER BOWL SUNDAY!

  • What’s your prediction? Who’s going to win? Post here to comments.

Reminder: Don’t forgot to sign-up for the CrossFit Games open and register under CFRage. You still have plenty of time. Congratulations to Matt & Joan for joining the 15+ double under club!

2/2/2013 – WOD

Conditioning – “4 x 5 min of Rage”
5 Min AMRAP Thrusters 115/75lb *must do 6 Pull-ups top of every minute {comp: strict, rx: chest/bar, scale: reg)
*Score = Total # of Thrusters
—Rest 2 min
5 Min AMRAP Row for Meters
—Rest 2 min
5 Min AMRAP Burpees
—Rest 2 min
5 Min AMRAP
5 KB Swings 88/53lb
5 Box Jumps 24/20″
5 Toes to Bar

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9am class doing couch stretch

2/1/2013 – WOD

Conditioning
2 Rounds For Time
10 Box Jumps 36/27″
20 Toes To Bar
30 KB Swings 88/53lb
1 mile on Air Dyne (sub: 1,000m row if you missed yesterday’s wod)

  • This video explains how to register for the open

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Logan doing toes to bar!