12/23/2016

Posted by Coach Brian on December 22, 2016
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Category: CrossFit Daily Workout
“Death by Burpees & Kettlebell Swings” With a continuously running clock do one burpee the first minute, two KBS the second minute, three burpees the third minute, four KBS the fourth minute…continuing as long as you are able. Your score is the last minute that you were able to complete all required reps PLUS the amount f reps you were able to complete in the succeeding minute. For example, if you’re in the 11th minute

12/22/2016

Posted by Coach Brian on December 21, 2016
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Category: CrossFit Daily Workout
5 rounds of: 5 Deadlifts 5 Hang cleans (full squat) 5 Push presses 5 Front squats *Hands SHALL remain on the barbell the entire round. If athlete re-grips, then that round will NOT count. Increase the load each round. Rest as necessary between rounds. Score is heaviest load used.

12/21/2016

Posted by Coach Brian on December 20, 2016
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Category: CrossFit Daily Workout
Complete as many rounds as possible in 20 minutes of: 10 Chest-to-Bar pull-ups 20 Back squats, 95/65# 30 Sit-ups Fitness -Pull-ups: Jumping C2B -BS:65/45#

12/20/2016

Posted by Coach Brian on December 19, 2016
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Category: CrossFit Daily Workout
2 minute AMRAP of: Max box jumps,  24/20” 2 minute AMRAP of: Max KBS,  32/24kg 2 minute AMRAP of: Max HSPU 2 minute AMRAP of; Max Wall Ball shots, 20/14# 2 minute AMRAP of: Max Double-unders 2 minute AMRAP of: Max KB Deadlift, 32/16kg Rest 1 minute between AMRAPs–score is total reps combined. Fitness -Box jump: step-ups, 20/16” -KBS, 24/16kg, -HSPUs: inverted (pike) pushups -WB: 9′ target, 14/10# -DUs: 2x singles -KBDL: 24/16kg  

12/19/2016

Posted by Coach Brian on December 18, 2016
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Category: CrossFit Daily Workout
Lisa’s words:“When you see the wod for tomorrow and your reaction is “ugh” bcuz it’s got one of things you just can’t seem to get. Don’t skip it, show up anyway and work on it again…it just might be your day! After 3 yrs, I finally climbed that rope!!!!” We’re SO PROUD of you, Lisa! A. Overhead squat: 3 x 12 (12-12-12) * *Working sets at 60% of 1RM B. For time: 1000 meter row