Friday
WOD Run 5km For time
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Chris
Oct 16, 20191 min read
Thursday
STRENGTH Bench Press 5@65% 5@75% 5@85% *All percentages are off 90% of your 1RM WOD "Zen" Buy in: 50 Wall Balls - 20/14lb then, 10 Strict...
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Chris
Oct 15, 20191 min read
Wednesday
STRENGTH Download the "Wendler Log" app it will make our strength training flow a lot easier. 5@65% 5@75% 5@85% *All percentages off 90%...
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Chris
Oct 14, 20191 min read
Tuesday
STRENGTH Back Squats 5@65% 5@75% Max reps @85% *All sets off 90% of your 1RM WOD "Blast" A.M.R.A.P in 5 minutes of: 5 Shoulder to...
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Chris
Oct 13, 20191 min read
Monday
WOD "CrossFit Games Open 20.1" 10 rounds for time of: 8 Ground to Overhead - 43/29kg 10 Bar Facing Burpees Time cap:15 minutes
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Chris
Oct 10, 20191 min read
Friday
STRENGTH 4 sets of: 5 Deadlifts @65% 8 Single arm Dumbbell Shoulder Press (each arm) 8 Single arm Dumbbell Row (each arm) :90 seconds...
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Chris
Oct 9, 20191 min read
Thursday
PRACTICE E.M.O.M x 10 minutes Odds: Highest single j-hook reach (1 Jump high onto Rope, 1 j-hook, stand tall) Evens: 1 Rope Climb (as few...
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Chris
Oct 8, 20191 min read
Wednesday
STRENGTH 4 sets of: 5 Bench Press' @65% 8 Dumbbell Bulgarian Split Squats (each leg) WOD A.M.R.A.P in 20 minutes of: 100 Double Unders 50...
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Chris
Oct 7, 20191 min read
Tuesday
STRENGTH 4 sets of: 5 Back Squats @65% 3 Weighted Pull ups WOD 0:00 - 10:00 mins 4 rounds of: 8 Deadball Cleans - 55/35kg 10 Handstand...
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Chris
Oct 3, 20191 min read
Friday
WOD A.M.R.A.P in 7 minutes of: 5 Handstand Push ups 10 Box Jump Overs - 24/20" 3 minutes rest, then A.M.R.A.P in 7 minutes of: 1 Rope...
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Chris
Oct 2, 20191 min read
Thursday
STRENGTH Back Squat 3@83% 1@93% 3@85% 1@93%+ 3@87% 1@93%+ WOD 60 Wall Ball Shots - 20/14lb 20 Deadlifts - 80/60kg 40 Calories 20...
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Chris
Oct 1, 20191 min read
Wednesday
STRENGTH Bench Press 3@83% 1@93% 3@85% 1@93%+ 3@87% 1@93%+ WOD 3 rounds of: A.M.R.A.P in 4 minutes: 3 Hang Power Snatches - 50/35kg 6...
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Chris
Sep 30, 20191 min read
Tuesday
PRACTICE E.M.O.M x 10 mins Odds: 3 Superman/Hollow/Push down on Bar Evens: 1-3 Muscle up, Banded Muscle up OR Jumping Muscle up WOD 800m...
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Chris
Sep 29, 20191 min read
Monday
STRENGTH Deadlifts 3@83% 1@93% 3@85% 1@93%+ 3@87% 1@93%+ WOD 0:00 - 7:00min Build to a heavy Clean and Jerk 7:00 - 10:00min Rest 10:00 =>...
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Chris
Sep 26, 20191 min read
Friday
PRACTICE 50/40/30/20/10 Double Unders *Rest as needed. *Sets can be done in any order, but must be completed un-broken. Cross off each...
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Chris
Sep 25, 20191 min read
Thursday
STRENGTH Back Squats 3@80% 1@90% 3@83% 1@90%+ 3@85% 1@90%+ WOD 3 Muscle ups 30 Goblet Squats - 24/16kg 5 Muscle ups 30 Goblet Squats -...
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Chris
Sep 24, 20191 min read
Wednesday
STRENGTH Deadlifts 3@80% 1@90% 3@83% 1@90%+ 3@85% 1@90%+ WOD 1km Run Then, 10 rounds of: 9 Shoulder to Overhead - 50/35kg 7 Hang Power...
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Chris
Sep 23, 20191 min read
Tuesday
STRENGTH Bench Press 3@80% 1@90% 3@83% 1@90%+ 3@85% 1@90%+ WOD 30/20/10 of: Calories Wall Ball Shots - 20/14lb Dumbbell Snatches - 22.5/15kg
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Chris
Sep 22, 20191 min read
Monday
WOD 15/12/9/6 of: Handstand Push ups Strict Pull ups Push ups Ring Rows BODY CONTROL E.M.O.M x 15 minutes (5 rounds) Min 1: 10 Pistol...
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Chris
Sep 19, 20191 min read
Friday
STRENGTH Bench Press 3@77% 1@87% 3@80% 1@87%+ 3@83% 1@87%+ WOD 6 rounds for time of: 10 Dumbbell Suitcase Deadlifts - 22.5./15kg 14...
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