September 8, 2013
Press
5@65%
5@75%
ME@85%
5@75%
5@65%
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AMRAP – 15
2 Rounds of Cindy
5 Pull Ups
10 Push Ups
15 Air Squats
then
3 C&J 185/125
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Alaskan Glacier BOLT
2 Comments
filed under: WOD
September 5, 2013
EMOM – 10
Odd – 3 FS – Building
Even – 6-12 TTB
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AMRAP – 10
200m Run
3, 6, 9, 12, 15… Hang Power Snatch 95/65
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Mobility Work – 10min minimum
– Couch Stretch
– Pigeon Stretch
– Shoulder Mobility
– T-spine rollout
– Froggy Stretch
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**STORMCENTER ALERT**
Yesterday in the Grand Canyon – Thunderstorms with Heavy BOLTing
2 Comments
filed under: WOD
September 4, 2013
A1. Wgt/Strict Pull Ups 5×3
A2. Odd sets – HS Hold, HS Walk, Wall Climbs
*Choose a rep/time/distance that is challenging but doable.
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4 sets
60s Row/AD
40s rest
30s/30s – KBS/Box Jumps
40s rest
60s Burpees
40s rest
*Goal is constant movement for each 60s interval. Pace should be fast, but not all out. Reps/distance in last set should be greater than 85% of first set of intervals (No more than 15% degradation). I.E. You do 20 burpees in first set, goal is no less than 17 in any subsequent set. If you don’t do math while exercising, stay close to your first set totals
2 Comments
filed under: WOD
September 3, 2013
6 sets of
3-Position Clean + 1 Jerk
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AMRAP-3
7 Thrusters 95/65
7 Burpees w/ lateral jump over bar
-rest 3 min
AMRAP -3
5 Thrusters 95/65
5 Burpees w/ lateral jump over bar
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Did you know you have done burpees, squats and C&Js with a distinguished steadicam operator? Check out the shout out to our very own Steve Keller (scroll down to 10F)
http://sportsillustrated.cnn.com/more/news/20130902/peyton-manning-nfl-broadcaster-media-circus/?sct=cf_wr_a1
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Here is the video dubbed, “Probably the best look yet at one of college football’s favorite traditions.” by sbnation.com
5 Comments
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Steadicam Steve! His job is so taxing on his body he says he couldn’t pull off some of the stuff he does if it hadn’t been for CrossFit.
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Awesome work Steve – you captured an incredible moment going down the hill and put the steady in steadicam.
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September 2, 2013
A. DL 1×2@90%
B. DE DL 5×3@75%; r/r – 90-120s
**Proper technique with an uncompromised mid-line/neutral spine is paramount. If you cannot maintain at these %’s drop the weight!
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For time:
1000m Row
50 Wall Ball
25 CTB Pull Ups
1 Comments
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chalk it uuuuupppppppp!!!!!!!! The next one they should do is a rocktape-mummy haha
August 30, 2013
Support the families of the fallen Hotshots
Nineteen members of the Granite Mountain Hotshots firefighting team tragically lost their lives on June 30, 2013 while fighting a fire in Yarnell, AZ. Here is where you can make a donation to support the families of the lost heroes. Your support will be collected by the CrossFit Kids Foundation where 100% of the donations will be distributed to the families.
Click the link below if you are interested in donating
https://hotshots19.crossfit.com/
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Hotshots 19
6 RFT
30 Air Squats
19 Power Cleans 135/95
7 Strict Pull Ups
400m Run
**Make this a challenge, but be smart about how you scale this WOD, scale load, rounds and partner up as necessary. You can still honor these men by giving full effort. Talk with your coach about scaling options
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In Memory Of
Jesse Steed, 36
Wade Parker, 22
Joe Thurston, 32
William Warneke, 25
John Percin, 24
Clayton Whitted, 28
Scott Norris, 28
Dustin Deford, 24
Sean Misner, 26
Garret Zuppiger, 27
Travis Carter, 31
Grant McKee, 21
Travis Turbyfill, 27
Andrew Ashcraft, 29
Kevin Woyjeck, 21
Anthony Rose, 23
Eric Marsh, 43
Christopher MacKenzie, 30
Robert Caldwell, 23
1 Comments
https://hotshots19.crossfit.com/
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Thanks Matt! Can’t wait to do this one for these heroes and their families
Sign him up: http://25.media.tumblr.com/19c1113fa84bf15d74987af34aaf9908/tumblr_mlqrgaMy9F1qdlh1io1_250.gif
Haha Myers that is awesome. See Josh D, that’s all you have to do