November 2, 2011
Rowing Technique
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5 sets of
30s Sprint Row for meters; r/r – 2 min
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4 sets each for time of
15 Heavy KB Swing
7 Burpees
20 Double Unders
r/r – 30s
1 Comments
filed under: Videos
Archive for 'Videos'
November 1, 2011
Grace
Clean & Jerk 30 reps for time
135/95
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Don’t forget to wear some pink!
5 Comments
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5:51 rx’d – For my aunt Cindy who reposed several years ago and people like her that are still fighting.
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5:43 (started at 85# but went to 75# after 4 reps) GREAT job, everyone!!! @Matt – WOW! You were awesome! Proud to have you as a coach!!
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6:09 rx’d – For anyone and everyone.. Great work everyone! Coach Matt..Very Inspiring!
October 25, 2011
Pistol Skill Work
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10min AMRAP
5 Thrusters 135/95
20 Double Unders
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10min Squat Test
Kelly Starret’s Mobility WOD Project
3 Comments
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Ok I got 7 rounds and 5 thrusters. I really don’t like double unders! Also for the afternooners, in the squat test you must be in a circle and go around and say your full name/age/birthday/favorite color/fav food! I know it sounds slightly elementary schoolish but it does help the time pass! Happy squatting!!
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3 Rounds + 32 Single unders (2 rounds @ 135# 2 rounds @ 115#) – Almost 4 rounds.. probably should have done 115 starting but i really wanted to try and do it as prescribed since i’m not good at Double Unders yet.
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oh and Squat test… a full 18 glorious seconds.. lol.. i kept trying as suggested by matt for 2-3 mins…just to help get used to hanging out there.
October 20, 2011
7 Sets of the following:
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press
5 Rounds with rest between rounds as needed.
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6 Comments
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Wow! This was rough, I am already sore-er!
This has been a tough week and is apparently not going to get any easier tomorrow! Keep pushing us matt!
I did 65-65-75-75-75 -
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GOOD GO – So jealous of you all getting to do this. Hoping SOME post-WOD stretching/rolling got done here haha. Also, this is a beautiful video. Alicia Keys for the win.
October 14, 2011
Muscle Up Progressions
Handstand Skill Work
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12 min Nate
Complete as many rounds in 12 minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings
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Chief Petty Officer Nate Hardy was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.
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Why do you CrossFit?
4 Comments
October 6, 2011
3 sets
5 Burpees
5-10-15 Sled Shuttle
r/r – 2:30 min
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3 sets
20 KB Swing
250m Row
r/r – 3 min
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3 sets
5 max effort Slam Ball
1 max OHD Toss
Sprint 100m
r/r- 2:30
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Here is a video for all those travelers. A good example of an alternative WOD at a hotel gym.
*some language so not work/family safe
3 Comments
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This was a tough one, especially after being out of my routine for a couple of weeks!! Great job everyone!
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Uh….yeah…traveler wod. If the guy that has been in the xfit games year after year looks like he might die after the wod, it will prolly hospitalize me…and wuin our whole wacation. Ok…what the heck, I’ll attempt it tomorrow!
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the sled shuttle ruined me.
can’t wait to try it again.aaaand thatnk god I didn’t vomit.
I feel like double unders have been sneaking their way into a lot of workouts lately!!