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2018 January'S ARCHIVE

  • 01/31/18

    By KB Vines | In WODS | on January 31, 2018

    01/31/18 Crossfit open workout 11.4 Rx: Complete as many rounds and reps as possible in 10 minutes of: 60 Bar-facing burpees 30 Overhead squats 120/90 10 Muscle-ups (rings) Scaled: Complete as many rounds and reps as possible in 10 minutes of: 60 Bar-facing burpees 30 Overhead squats 110/75

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  • 01/30/18

    By KB Vines | In WODS | on January 30, 2018

    01/30/18 Handstand progression week #2 4 rounds: 40 second handstand hold 1:00 rest •Hands should be shoulder width apart on the floor, with arms straight and fingers facing away from the body. •Head should be in a neutral position, not tucked (chin to chest) too far or lifted outward. •Shoulders should be fully extended; eliminating […]

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  • 01/29/18

    By KB Vines | In WODS | on January 29, 2018

    The Intramural Open 2017 The CrossFit Open is a worldwide CrossFit competition. We do it every year. It’s fun. In 2016 we had around 15 cf171 members compete in the open. Last year that number tripled as we had over 50 sign up! This year I’m hoping we can top that. Our goals at CrossFit […]

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  • 01/26/18

    By KB Vines | In WODS | on January 26, 2018

    Handstand push-up progression week #1 4 sets: 4 wall walks Rest 90 seconds between each set Wall Walks: Lay flat on the floor with your feet against the wall, hands by your side. Press up to the top of your push up position and take a big step up the wall. Take your other foot […]

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  • 01/25/18

    By KB Vines | In WODS | on January 25, 2018

    01/25/18 Partner workout Teams of 2 For time: 1 mile run (together) 42-30-15 Single arm Russian kettlebell swings(right arm) Goblet squats w/kb Single arm Russian kbs (left arm) 55/35 rx. 45/25 sc. 35/15 bg Run must be completed together. Coming in from the run partner A begins with 21 Single arm (right)Russian kbs, while partner […]

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  • 01/24/18

    By KB Vines | In WODS | on January 24, 2018

    Our Super Bowl square sheet is attached to an envelope. Fill your name in on whichever square/squares you wish and put your money in the envelope. Once all 100 squares have been filled we will draw numbers for the columns and rows. Remember if all 100 squares are filled we will have 4 winners at […]

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  • 01/23/18

    By KB Vines | In WODS | on January 23, 2018

    Alright guys with the super bowl right around the corner and the open not far behind we’ve decided to start a 50/50 fundraiser. This year we’ll be selling squares for the Eagles/patriots super bowl matchup. Half of the money raised will go towards equipment needed for the box/open. The other half will be prize money […]

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  • 01/19/18

    By KB Vines | In WODS | on January 19, 2018

    01/19/18 3 rounds for time 400m run 21 db deadlifts 12 dB hang power cleans 50/35 rx. 35/20 sc. 20/10 bg (Dual)

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  • 01/17/18

    By KB Vines | In WODS | on January 17, 2018

    Due to the weather and road conditions the 5am and 8:30am classes are canceled for tomorrow. All other classes will remain as scheduled. Possibility of open gym tomorrow at 11. Crossfit open workout 17.3 RX: Prior to 8 minutes, 3 rounds of: 6 Chest-to-Bar Pull-Ups 6 Squat Snatches (95/65 lbs) Then 3 rounds of: 7 […]

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  • 01/16/18

    By KB Vines | In WODS | on January 16, 2018

    01/16/18 Intervals: 5 rounds each for time: 300m row 20 box step ups 15 50ft’ shuttle sprints Rest exactly 1:00 after each round

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