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2016 December'S ARCHIVE

  • Friday 12/30

    By KB Vines | In WODS | on December 30, 2016

    A) 12 minutes to find a 1rm of the following complex: 1 snatch+2 low hang snatches+3 overhead squats  B)3 rounds for time: 300m run  21 hand stand push-ups 15 overhead squats 115/75 rx. 95/65 sc. 75/45 bg  9 bar muscle ups or 9 muscle up transitions  Or 12 pullups/12 dips

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  • 12/29 Thursday¬†

    By KB Vines | In WODS | on December 29, 2016

    Partner wod: Teams of 2 “Team Tabata” 4 rounds of 40 seconds on/10 seconds off Double unders Sit-ups Wall balls 20/14 rx. 18/12 sc. 16/10 bg Burpees to a 6″ target above your maximum reach  Partner A completes 40 seconds of work while partner B rests. After the 10 second break partner B completes 40 […]

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  • Wednesday 12/28

    By KB Vines | In WODS | on December 28, 2016

    Open workout 15.1 Complete as many rounds and reps as possible in 9 minutes of: 15 toes-to-bars 10 deadlifts (115 / 75 lb.) 5 snatches (115 / 75 lb.) After the 9 minutes is up, without resting complete 15.1a 6 minutes to find a 1 rep max clean and jerk

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  • Tuesday 12/27

    By KB Vines | In WODS | on December 27, 2016

    Back to regular schedule tomorrow  A) bench press: 20-15-10-5    (As heavy as possible) B) 10 minute AMRAP:      1 kettle bell swing 55/35 rx. 45/25 sc. 35/15 bg      1 goblet squat (same weight)      2 kbs      2 goblet squats      3/3… climbing as far as you can […]

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  • Monday 12/26

    By KB Vines | In WODS | on December 26, 2016

    Hope everyone had a wonderful Christmas! Heading into 2017 I will be introducing a few new programs. Our inaugural draft league for the CrossFit open and a new assessment program aimed at helping you achieve your personal goals. I will explain later in the week in greater detail!  Remember 12:30 and 5:30 classes only tomorrow. […]

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  • Friday 12/23

    By KB Vines | In WODS | on December 23, 2016

    Just a reminder we are having our normal hours for tomorrow. Great job today on the 12 days of Christmas! 12/23 Partner wod Teams of 2 In 9 minutes complete: 100 push jerks 115/75 rx. 95/65 sc. 75/55 bg With the remaining time perform as many reps as possible of double unders.   Rest 2 minutes […]

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  • Thursday 12/22

    By KB Vines | In WODS | on December 22, 2016

    Hey guys just a friendly reminder. Please try to arrive to class on time. Arriving late and not properly warming up is a recipe for injury. I understand things happen that we can’t control. However consistently arriving 15-20 minutes late is not acceptable, it puts our coaches in a bind. Best option is to wait […]

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  • Wednesday 12/21

    By KB Vines | In WODS | on December 21, 2016

    WORKOUT 16.1 Complete as many rounds and reps as possible in 20 minutes of: 25-ft. overhead walking lunge 8 burpees 25-ft. overhead walking lunge 8 chest-to-bar pull-ups

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  • Monday 12/19

    By KB Vines | In WODS | on December 19, 2016

    A) EMOM 8 3 touch and go full cleans @60% of your 1 rep max B) AMRAP 12   4 power clean and jerks 155/105 rx 135/95 sc 95/65 bg   8 knees to elbows  12 alternating pistols     rest 30 seconds between rounds

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  • Friday 12/16

    By KB Vines | In WODS | on December 16, 2016

    A) 5×1 snatch @80-90%  B) 50-40-30-20-10 Double unders Shoulder to overheads 75/55 rx. 55/35 sc. 35/15 bg Sumo deadlift high pulls (same weight as stoh)

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