tag:blogger.com,1999:blog-64573432398593038542024-03-05T05:42:03.756-05:00CrossFit DumboJoin The HerdCoach http://www.blogger.com/profile/14841174788219715512noreply@blogger.comBlogger1429125tag:blogger.com,1999:blog-6457343239859303854.post-17749627171004084272014-05-01T00:00:00.000-04:002014-05-01T11:56:40.871-04:00050114<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: left; margin-right: 1em; text-align: left;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjQVcvFLJ9pIyj-prP_l3rZ_W7hNHI2yss-w8Uyx4ErOhPz8XiY1dmx2bYddvkdS45D-40KwpRaSKth7Pl619l5yQLld1yi9qePV2klQeApUv5qNyIlQD2bf-UP2h6oqqIlW3cgI9NpRzA/s1600/DSC_1399.JPG" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjQVcvFLJ9pIyj-prP_l3rZ_W7hNHI2yss-w8Uyx4ErOhPz8XiY1dmx2bYddvkdS45D-40KwpRaSKth7Pl619l5yQLld1yi9qePV2klQeApUv5qNyIlQD2bf-UP2h6oqqIlW3cgI9NpRzA/s1600/DSC_1399.JPG" height="212" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="text-align: start;"><span style="font-family: Times New Roman, serif;"><span style="font-size: 19px; line-height: 19.97333335876465px;">Coach Cesco Droppin Knowledge Bombs!</span></span></span></td></tr>
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<span style="font-family: "Times New Roman","serif"; font-size: 14.0pt; line-height: 107%;">Strength: </span><span style="font-family: 'Times New Roman', serif; font-size: 19px; line-height: 19.97333335876465px;">5 Sets of </span></div>
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<span style="font-family: "Times New Roman","serif"; font-size: 14.0pt; line-height: 107%;">1. Front Squat </span></div>
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F: 5 Reps 31x1<br />
P/S: 3 Reps 31x1<br />
Rest 30 sec<br />
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2. Dips<br />
F: 5 Reps Banded<br />
P/S 3 Reps weighted<br />
Rest 30 sec<br />
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3. Rope Climbs<br />
F: 5 rope pulls off ground<br />
P/S: 2 Ascents ADAP<br />
Rest 1min<br />
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WOD: For time</span><span style="font-family: 'Times New Roman', serif; font-size: 19px; line-height: 19.97333335876465px;">AMRAP </span><span style="font-family: "Times New Roman","serif"; font-size: 14.0pt; line-height: 107%;">10</span><span style="font-family: 'Times New Roman', serif; font-size: 19px; line-height: 19.97333335876465px;"> of Cindy</span><span style="font-family: "Times New Roman","serif"; font-size: 14.0pt; line-height: 107%;"><br />
F: 3 Pull up, 6 Push up, 9 Squat<br />
P/S: 5 Pull Up, 10 Push Up, 15 Squat</span></div>
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<span style="font-family: "Times New Roman","serif"; font-size: 14.0pt; line-height: 107%;">Post results to comments.<o:p></o:p></span></div>
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<br />Coach http://www.blogger.com/profile/14841174788219715512noreply@blogger.com0tag:blogger.com,1999:blog-6457343239859303854.post-76755641981447495722014-04-30T00:00:00.000-04:002014-04-30T05:13:17.393-04:00043014<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: left; margin-right: 1em; text-align: left;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhqqSNdIeC-mi1cNK6kcuOgGuwtGuTHAyU8hIdzolrxA0hhEMT7EIRJH3wwxeBtoCw58qiXSbyCKbe2AJhcG8GHRJ7r4m8d93RW2r95uT7kD2dnDG5di3U8QSt_X7I8KZrI6pdiA1irwy0/s1600/DSC_1391.JPG" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhqqSNdIeC-mi1cNK6kcuOgGuwtGuTHAyU8hIdzolrxA0hhEMT7EIRJH3wwxeBtoCw58qiXSbyCKbe2AJhcG8GHRJ7r4m8d93RW2r95uT7kD2dnDG5di3U8QSt_X7I8KZrI6pdiA1irwy0/s1600/DSC_1391.JPG" height="212" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="text-align: start;"><span style="font-size: large;">Welcome to the Herd Maya!</span></span></td></tr>
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Skill Builder/Strength A: Snatch Every 90 seconds for 12 min<br />
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F: Hang Power Snatch 3 reps<br />
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P: 3 Position Power Snatch (high hang, below knee, floor)<br />
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S: 3 Position Squat Snatch (high hang, below knee, floor)<br />
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Skill Builder/Strength B: 3 Sets<br />
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1. Snatch High Pull 3 heavier than heaviest set from A<br />
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2. DB Bench Press 10 31x1<br />
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WOD: TT 1k Row for time<br />
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Post results to comments.<br />
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Coach http://www.blogger.com/profile/14841174788219715512noreply@blogger.com0tag:blogger.com,1999:blog-6457343239859303854.post-55855989879418416422014-04-28T23:00:00.000-04:002014-04-28T12:21:46.322-04:00042814<div class="separator" style="clear: both; text-align: center;">
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj45VzzgmFYXjSqZHtabwL-dUZX5E7hO5X5QN2j3_usSKseqVgshvwgy1a76S4aNN36LiroLViyrNwYlE7S71KCg9LLIE3ngl31N0gPwChF3RluwhVx9-E2OzkUn15L448BYBwHUBgDh8w/s1600/DSC_1178.JPG" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj45VzzgmFYXjSqZHtabwL-dUZX5E7hO5X5QN2j3_usSKseqVgshvwgy1a76S4aNN36LiroLViyrNwYlE7S71KCg9LLIE3ngl31N0gPwChF3RluwhVx9-E2OzkUn15L448BYBwHUBgDh8w/s1600/DSC_1178.JPG" height="212" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-family: 'Times New Roman', serif; font-size: large; line-height: 19.9733px; text-align: start;">Q crushin Atlas Stone Cleans!</span></td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjtROfSC_ec8f107OCw9i2QMwyTBd0obOl2ptvMnSotVQSezoI91JYrIR061898fdM2OQbkvjFop9MwEgRS_lk3oPUpc1NJ9VpmzDJD3U5WJRWdk3TgSMDVuHkjbuT5EzkfNimMXyKcLhY/s1600/photo.JPG" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjtROfSC_ec8f107OCw9i2QMwyTBd0obOl2ptvMnSotVQSezoI91JYrIR061898fdM2OQbkvjFop9MwEgRS_lk3oPUpc1NJ9VpmzDJD3U5WJRWdk3TgSMDVuHkjbuT5EzkfNimMXyKcLhY/s1600/photo.JPG" height="240" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-family: "Times New Roman","serif"; font-size: small; line-height: 107%;">Father & Son sharing Atlas Stones Scars!</span></td></tr>
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<b><span style="font-family: "Times New Roman","serif"; font-size: 14.0pt; line-height: 115%;">Monday<o:p></o:p></span></b></div>
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<span style="font-family: "Times New Roman","serif"; font-size: 14.0pt; line-height: 107%;">A: 10 min alt EMOM<br />
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1. Power Clean<o:p></o:p></span></div>
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<span style="font-family: "Times New Roman","serif"; font-size: 14.0pt; line-height: 107%;">Fitness: 5 reps Hang Power Clean<br />
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Performance & Sport: 3 reps from the floor - touch & go<br />
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2. Weighted Pull Up<br />
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Fitness: 5 reps (banded, strict)<br />
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Performance/Sport 3 reps (weighted, strict)<br />
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WOD: AMRAP 15 <br />
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400m run<br />
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20 Sit Ups [all]<br />
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+ Dubs<br />
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F: 50 Rope Passes<br />
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P: 25 Dubs<br />
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S: 50 Dubs<br />
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<b><span style="font-family: "Times New Roman","serif"; font-size: 14.0pt; line-height: 107%;">Tuesday</span></b><span style="font-family: "Times New Roman","serif"; font-size: 14.0pt; line-height: 107%;"><br />
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Strength A: Back Squat 5 Sets<br />
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F: 8 30x1 <br />
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P/S: 5 30x1 <br />
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Strength B: 3 Sets<br />
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B1. HSPU<br />
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F: Piked, on box 5 reps<br />
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P/S: HSPU 5 ADAP<br />
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B2. Weighted Sit Ups 10-15 reps<br />
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WOD: AMRAP 5<br />
F: <o:p></o:p></span></div>
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<span style="font-family: "Times New Roman","serif"; font-size: 14.0pt; line-height: 107%;">5 Hanging Knee Raises <o:p></o:p></span></div>
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<span style="font-family: "Times New Roman","serif"; font-size: 14.0pt; line-height: 107%;">5 Wall Ball<br />
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P: <o:p></o:p></span></div>
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<span style="font-family: "Times New Roman","serif"; font-size: 14.0pt; line-height: 107%;">7 T2B <o:p></o:p></span></div>
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<span style="font-family: "Times New Roman","serif"; font-size: 14.0pt; line-height: 107%;">7 Wall Ball<br />
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S: <o:p></o:p></span></div>
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<span style="font-family: "Times New Roman","serif"; font-size: 14.0pt; line-height: 107%;">10 T2B<o:p></o:p></span></div>
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<span style="font-family: "Times New Roman","serif"; font-size: 14.0pt; line-height: 107%;">10 Wall Ball unbroken <o:p></o:p></span></div>
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<span style="font-family: "Times New Roman","serif"; font-size: 14.0pt; line-height: 107%;">Post results to comments.<o:p></o:p></span></div>
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<br />Coach http://www.blogger.com/profile/14841174788219715512noreply@blogger.com0tag:blogger.com,1999:blog-6457343239859303854.post-87910969882722538792014-04-25T00:00:00.000-04:002014-04-24T21:24:39.209-04:00042514<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: left; margin-right: 1em; text-align: left;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgx9aLGvF0abC6Qy-DU4dfeQhQRcm79VtzdFXeTJHj0Xuq2gxYjbtnIBZVCu5g6NUGnlfPvpy6K42ePPXRYneTqysU2OfkD1qWAEjDepYWK1xkIOhHqvBAXdDY8z-ImghjMj78qk9QlSZo/s1600/DSC_0312.JPG" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgx9aLGvF0abC6Qy-DU4dfeQhQRcm79VtzdFXeTJHj0Xuq2gxYjbtnIBZVCu5g6NUGnlfPvpy6K42ePPXRYneTqysU2OfkD1qWAEjDepYWK1xkIOhHqvBAXdDY8z-ImghjMj78qk9QlSZo/s1600/DSC_0312.JPG" height="212" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-family: "Times New Roman","serif"; font-size: large; line-height: 107%;">Welcome to the Herd Anna</span></td></tr>
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<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: left; margin-right: 1em; text-align: left;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEitzEzr5Lv1mDJgGfB7XFtT57OrhPNkStKQV3KlaP5MBNRn3TDN7nteLtOLmCkXFpAgcxS6PZfLHCe7Vn_SOS_w616Q2vvPGDuSVK4GHs9ZH4kGT17KmsNdNO0CDMSokZTMx5vpdjTr1gA/s1600/DSC_0311.JPG" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEitzEzr5Lv1mDJgGfB7XFtT57OrhPNkStKQV3KlaP5MBNRn3TDN7nteLtOLmCkXFpAgcxS6PZfLHCe7Vn_SOS_w616Q2vvPGDuSVK4GHs9ZH4kGT17KmsNdNO0CDMSokZTMx5vpdjTr1gA/s1600/DSC_0311.JPG" height="212" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-family: "Times New Roman","serif"; font-size: large; line-height: 107%;">and Alan!</span></td></tr>
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<b><span style="font-family: "Times New Roman","serif"; font-size: 14.0pt; line-height: 107%;">Friday</span></b></div>
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<span style="font-family: "Times New Roman","serif"; font-size: 14.0pt; line-height: 107%;">Fran!<br />
21-15-9 reps for time <br />
Thrusters (95/65)<br />
Pull Ups<br />
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Fitness: (can be DB's or lighter BB)<br />
Performance: As Rx<br />
Sport: C2B Pull Ups</span><span style="font-family: 'Times New Roman', serif; font-size: 14pt; line-height: 107%;"> </span></div>
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<b><span style="font-family: "Times New Roman","serif"; font-size: 14.0pt; line-height: 107%;">Saturday<o:p></o:p></span></b></div>
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<span style="font-family: "Times New Roman","serif"; font-size: 14.0pt; line-height: 107%;">Skill Builder:
Atlas Stones (Let's get dirty!!) <o:p></o:p></span></div>
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<span style="font-family: "Times New Roman","serif"; font-size: 14.0pt; line-height: 107%;"><br />WOD: Full Tabata at each station - score is total reps combined <br />
(start at any station) - rotate after all 8 rounds of
the Tabata are complete at that station </span><span style="font-family: 'Times New Roman', serif; font-size: 19px; line-height: 19.97333335876465px;">rest one minute.</span><span style="font-family: "Times New Roman","serif"; font-size: 14.0pt; line-height: 107%;"><br />
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1. Row (Cal)<br />
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2. Burpees<br />
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3. Slam Ball/Atlas stone<br />
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4. KB Goblet Box Step Ups (alt legs)</span></div>
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<span style="font-family: "Times New Roman","serif"; font-size: 14.0pt; line-height: 107%;">Post results to comments.<o:p></o:p></span></div>
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<br />Coach http://www.blogger.com/profile/14841174788219715512noreply@blogger.com0tag:blogger.com,1999:blog-6457343239859303854.post-5057623023304775462014-04-24T00:00:00.000-04:002014-04-24T05:57:17.231-04:00042414<br />
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<b><span style="font-family: "Times New Roman","serif"; font-size: 14.0pt; line-height: 107%;">Thursday<o:p></o:p></span></b></div>
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<span style="font-family: "Times New Roman","serif"; font-size: 14.0pt; line-height: 107%;">AMRAP
30 <br />
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400m Run + Max Rep Push Ups<br />
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Rest 1 min<br />
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400m run +<br />
Max Rep Double Unders Unbroken<br />
Fitness: Single Unders<o:p></o:p></span></div>
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<span style="font-family: "Times New Roman","serif"; font-size: 14.0pt; line-height: 107%;">Rest 1 min<br />
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400m run +<br />
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Fitness - can be knees tucked hollow rocks</span></div>
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<span style="font-family: "Times New Roman","serif"; font-size: 14.0pt; line-height: 107%;">Post results to comments.<o:p></o:p></span></div>
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<br />Coach http://www.blogger.com/profile/14841174788219715512noreply@blogger.com0tag:blogger.com,1999:blog-6457343239859303854.post-34299039585393655012014-04-23T21:54:00.000-04:002014-04-22T21:56:25.374-04:00042314<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj8XobR0KkURODjs0KOxL9bLlJswGCYuZBrz6EHoFmTFljLuZGS5m6cAnJa6TLfhbXrPw-vgZExGKMLscsK2oV2YN1gZbup-_8AGGSKXa85pFJW42vNrJlkngosf1bXTdlidtWA40IWtAk/s1600/How+does+it+make+you+feel.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj8XobR0KkURODjs0KOxL9bLlJswGCYuZBrz6EHoFmTFljLuZGS5m6cAnJa6TLfhbXrPw-vgZExGKMLscsK2oV2YN1gZbup-_8AGGSKXa85pFJW42vNrJlkngosf1bXTdlidtWA40IWtAk/s1600/How+does+it+make+you+feel.jpg" height="318" width="320" /></a></div>
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<span style="font-family: "Times New Roman","serif"; font-size: 14.0pt; line-height: 107%;">Strength: </span><span style="font-family: 'Times New Roman', serif; font-size: 19px; line-height: 19.97333335876465px;">Snatch Progressions 5 sets of</span><span style="font-family: 'Times New Roman', serif; font-size: 14pt; line-height: 107%;"> </span></div>
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<span style="font-family: "Times New Roman","serif"; font-size: 14.0pt; line-height: 107%;">
F: 3 Hang Power Snatch + 3 OHS<br />
P: 3 Hang Squat Snatch<br />
S: 3 Full Squat Snatch<br />
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WOD: </span><br />
<span style="font-family: "Times New Roman","serif"; font-size: 14.0pt; line-height: 107%;">21-15-9, reps for time<br />
Toes to Bar (Fitness - hanging knee raises)<br />
Box Jumps (Fitness - step ups)<br />
KB Swings (adjust weight)</span></div>
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<span style="font-family: "Times New Roman","serif"; font-size: 14.0pt; line-height: 107%;">Post results to comments.<o:p></o:p></span></div>
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<br />Coach http://www.blogger.com/profile/14841174788219715512noreply@blogger.com0tag:blogger.com,1999:blog-6457343239859303854.post-77868171696074597842014-04-21T23:00:00.000-04:002014-04-22T05:26:08.582-04:00042114<div class="MsoNormal">
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhDWGh_mOzt_nar3B9RFYx_inpOvEeJkexjtP0rzpCq1H48_O4WVbiraaG7sziA80Ga84KhnRloq6jJsyZ2u5amwQGN9i1OP-v4nuMGyf9NL_xIbt2F44DuI3PCB9HpOy0tdUsxqoqBje4/s1600/Matt.JPG" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhDWGh_mOzt_nar3B9RFYx_inpOvEeJkexjtP0rzpCq1H48_O4WVbiraaG7sziA80Ga84KhnRloq6jJsyZ2u5amwQGN9i1OP-v4nuMGyf9NL_xIbt2F44DuI3PCB9HpOy0tdUsxqoqBje4/s1600/Matt.JPG" height="320" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-family: "Times New Roman","serif"; font-size: large; line-height: 107%;">Welcome to the Herd Matt!</span> </td></tr>
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<span style="font-family: "Times New Roman","serif"; font-size: 14.0pt; line-height: 107%;"><b>Monday</b><o:p></o:p></span></div>
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<span style="font-family: "Times New Roman","serif"; font-size: 14.0pt; line-height: 107%;">A1.</span></div>
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<span style="font-family: "Times New Roman","serif"; font-size: 14.0pt; line-height: 107%;">Strength:
Front Squats 4-5 sets (15)<o:p></o:p></span></div>
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<span style="font-family: "Times New Roman","serif"; font-size: 14.0pt; line-height: 107%;">Fitness
10 reps 30x1<br />
Performance 5 reps 31x1<br />
Sport 5 reps 31x1<br />
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Rest 30s sec before A2<br />
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A2.<br />
Fitness: Ring Row 10 reps<br />
Performance: Strict Pull Ups 5-7 reps [can be banded]<br />
Sport: Weighted Pull Ups 5-7 reps,<br />
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Rest 1 min<br />
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WOD: 3 rounds for max reps<br />
1 min per station, rest 1 min after all 3 stations<br />
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<span style="font-family: "Times New Roman","serif"; font-size: 14.0pt; line-height: 107%;">- Wall ball [Sport: 2 for 1 wall ball]<br />
- Toes to Bar [Fitness: Sit Ups]<br />
- Double Unders [Fitness: Single Unders]<o:p></o:p></span></div>
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<span style="font-family: "Times New Roman","serif"; font-size: 14.0pt; line-height: 107%;"><b>Tuesday</b></span></div>
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<span style="font-family: 'Times New Roman', serif; font-size: 14pt; line-height: 107%;">A. Strength: Build to a 1RM in (15) </span></div>
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Fitness: Push Press<br />
P/S: Push Jerk<br />
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B. Max L-Sit Hold<br />
Fitness: Tuck Hold<br />
P/S: L-Sit<br />
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WOD: Freddy's Revenge<br />
5 RFT<br />
5 Shoulder to Overhead<br />
10 Burpees<br />
Fitness: 50% of 1RM<br />
Performance: between 135&155 for guys, 85-105# for women<br />
Sport: 185/125#</span></div>
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<span style="font-family: "Times New Roman","serif"; font-size: 14.0pt; line-height: 107%;">Post results to comments.<br />
<br /><br /><o:p></o:p></span></div>
Coach http://www.blogger.com/profile/14841174788219715512noreply@blogger.com0tag:blogger.com,1999:blog-6457343239859303854.post-59636386885422208792014-04-18T22:00:00.000-04:002014-04-17T22:14:23.597-04:00041814<div style="text-align: left;">
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<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: left; margin-right: 1em; text-align: left;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgzzmv4jqtc-727dovDQYfg6WkVB6x2oNsIz_z4Z7XOHVTvWJsJ2991v_eKRx6-Z3gIZ59WjzwOhzadkeytukMZosKWBq3-R5ULcnhdrevL8HaNwXEkudVCMYsEuIiPqxsfFEMYdL4KTcQ/s1600/DSC_0280.JPG" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgzzmv4jqtc-727dovDQYfg6WkVB6x2oNsIz_z4Z7XOHVTvWJsJ2991v_eKRx6-Z3gIZ59WjzwOhzadkeytukMZosKWBq3-R5ULcnhdrevL8HaNwXEkudVCMYsEuIiPqxsfFEMYdL4KTcQ/s1600/DSC_0280.JPG" height="212" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><b><span style="font-size: large;">Welcome to the Herd Dennis </span></b></td></tr>
</tbody></table>
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<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: left; margin-right: 1em; text-align: left;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjbViABqV_iWdvlPc9plTLkItQViXf18FvFnNMNPQmZZO2O-81ZNxZM8ZEo8ehjQRzrvp3QItlwEbQssmtFxcDzkoGIOW4s_Mp9x-6ewWbPjUPbR0yxjIpKYIqLJg2ac_hhmJDXSLZH7IY/s1600/DSC_0260.JPG" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjbViABqV_iWdvlPc9plTLkItQViXf18FvFnNMNPQmZZO2O-81ZNxZM8ZEo8ehjQRzrvp3QItlwEbQssmtFxcDzkoGIOW4s_Mp9x-6ewWbPjUPbR0yxjIpKYIqLJg2ac_hhmJDXSLZH7IY/s1600/DSC_0260.JPG" height="212" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><b><span style="font-size: large;">and Seth</span></b></td></tr>
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<span style="font-size: large;"><b>Friday</b><br /><br />A. Strength: Back Squat; in 15 min - find a 1RM Back Squat<br />Fitness: 30x0 tempo<br />Performance/Sport: No tempo - just go BIG!<br /><br />B. 85% Endurance test<br />Take 85% of A, & perform max reps back squat with it. <br /><br />WOD: DB Fran or KB's <br />21-15-9 reps for time; <br />DB Thrusters<br />Pull Ups<br /><br />F: Light DB + Jumping Pull Ups/Ring Row<br />P: 30/20# ish + Chin over bar<br />S: 40-50 guys, 30-40 women + C2B Pull ups<br /><br /><br /><br /><b><br /></b></span><br />
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<span style="font-size: large;"><b>Saturday</b><br /><br />WOD: <br /><br />21-15-9 reps for time <br />Power Clean<br />Burpee over bar<br />Sit Ups<br /><br />Fitness: Hang Power Clean<br />Performance: good gauge of weight should be 135/95<br />Sport: 155/105 + V-Ups<br /><br /><br /><br />Post results to comments.</span><br />
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<br />Coach http://www.blogger.com/profile/14841174788219715512noreply@blogger.com0tag:blogger.com,1999:blog-6457343239859303854.post-25955990543844849502014-04-16T00:00:00.000-04:002014-04-16T05:33:42.544-04:00041614<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: left; margin-right: 1em; text-align: left;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg41fWLmjkqkftmvjme3w5kT0kiRYO3FxgclvkvDZPlg8pwSAq6qds-KPNIVbF_FrhViG5KYchP8WLSHHCIfXEfZeEyhpN6xVcZtiNvW9eZZPcy1Zf0ZKO7H5Yjopfw1a0sCon3l_W-Ofc/s1600/DSC_0160.JPG" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg41fWLmjkqkftmvjme3w5kT0kiRYO3FxgclvkvDZPlg8pwSAq6qds-KPNIVbF_FrhViG5KYchP8WLSHHCIfXEfZeEyhpN6xVcZtiNvW9eZZPcy1Zf0ZKO7H5Yjopfw1a0sCon3l_W-Ofc/s1600/DSC_0160.JPG" height="212" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-family: 'Times New Roman', serif; font-size: 19px; line-height: 19.97333335876465px; text-align: start;"><b>Welcome to the Herd Libby</b></span></td></tr>
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<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: left; margin-right: 1em; text-align: left;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhkNJ2FahSJy930kgHCRSxmTk35KQElngHqaWHrDHAjBKF_kIJCSL0uEA5_Qr2-86DmrN-w-IWwWpa_QXq6wQtzJZoobaBxdvPKuPf-4x5NLVZFo1af-zfeZ4YVW3btgcHuAfxgCab4XJc/s1600/DSC_0196.JPG" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhkNJ2FahSJy930kgHCRSxmTk35KQElngHqaWHrDHAjBKF_kIJCSL0uEA5_Qr2-86DmrN-w-IWwWpa_QXq6wQtzJZoobaBxdvPKuPf-4x5NLVZFo1af-zfeZ4YVW3btgcHuAfxgCab4XJc/s1600/DSC_0196.JPG" height="212" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-family: 'Times New Roman', serif; font-size: 19px; line-height: 19.97333335876465px; text-align: start;"><b>and Pilar!!</b></span></td></tr>
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<span style="font-family: "Times New Roman","serif"; font-size: 14.0pt; line-height: 107%;"><b>Wednesday </b><o:p></o:p></span></div>
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<span style="font-family: "Times New Roman","serif"; font-size: 14.0pt; line-height: 107%;">Strength: Front Squat find 1RM (15)<br />
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B. Strict Pull Ups – (10)<o:p></o:p></span></div>
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F: 3 sets Max Ring Rows 1010 tmp Rest </span><span style="font-family: 'Times New Roman', serif; font-size: 19px; line-height: 19.97333335876465px;">2 </span><span style="font-family: 'Times New Roman', serif; line-height: 107%;"><span style="font-size: medium;">min </span>(</span><span style="font-family: 'Times New Roman', serif; line-height: 19.97333335876465px;">1 second down, 1 second up)</span></div>
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<br />P/S: Find 1RM Weighted Pull Up<br />
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<span style="font-family: "Times New Roman","serif"; font-size: 14.0pt; line-height: 107%;">Strength: 4-5 sets; Snatching 3 reps<br />
F: Hang Power Snatch<br />
P: 1 Hang Power + 2 Full Power [from the floor]<br />
S: 3 Position Power Snatch: High hang, below knee, then floor<br />
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WOD: Chipper <br />
400m run<br />
50 KB Swings [adjust weight by level]<br />
50 Double Unders [fitness = 150 singles]<br />
50 Burpees<br />
400m run<br />
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Fitness; Scale to 30 or 40 reps of each if needed<br />Scale the weight & double unders </span></div>
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<span style="font-family: "Times New Roman","serif"; font-size: 14.0pt; line-height: 107%;">Post results to comments.<o:p></o:p></span></div>
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<br />Coach http://www.blogger.com/profile/14841174788219715512noreply@blogger.com0tag:blogger.com,1999:blog-6457343239859303854.post-68874575695849505312014-04-14T23:00:00.000-04:002014-04-13T23:03:05.639-04:00041414<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: left; margin-right: 1em; text-align: left;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh2xpUbkDpnzKT2XSYQBnsOowiHTEP23pbAkQmLUnT5urVENrPRjdEcerdCZDMelQB4Vc0E-nKLVZgKLmHRx9ovKBD61gj4YNRvCn_dH_ujIb0lOxcmMaf7qAafQmo5N0HMHzBIEytLODo/s1600/DSC_1403.JPG" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh2xpUbkDpnzKT2XSYQBnsOowiHTEP23pbAkQmLUnT5urVENrPRjdEcerdCZDMelQB4Vc0E-nKLVZgKLmHRx9ovKBD61gj4YNRvCn_dH_ujIb0lOxcmMaf7qAafQmo5N0HMHzBIEytLODo/s1600/DSC_1403.JPG" height="212" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-family: 'Times New Roman', serif; font-size: 19px; line-height: 19.97333335876465px; text-align: start;">Aamir gettin better everyday!</span></td></tr>
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<b><span style="font-family: "Times New Roman","serif"; font-size: 14.0pt; line-height: 107%;">Monday<o:p></o:p></span></b></div>
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<span style="font-family: "Times New Roman","serif"; font-size: 14.0pt; line-height: 107%;">A. All pipelines: In 20 min, find 1RM Deadlift<br />
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B. AMRAP 10 <br />
10 KB Swings<br />
5 Burpees<br />
Every 2 minutes, perform 100m run<br />
Fitness: Russian Swings<br />
Performance: 53/35 scale as needed<br />
Sport: KB Snatch, 5 Right, then 5 Left</span><span style="font-family: 'Times New Roman', serif; font-size: 14pt; line-height: 107%;"> </span></div>
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<b><span style="font-family: "Times New Roman","serif"; font-size: 14.0pt; line-height: 107%;">Tuesday<o:p></o:p></span></b></div>
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<span style="font-family: "Times New Roman","serif"; font-size: 14.0pt; line-height: 107%;">Strength:
5 Sets of: <br />
A1. <o:p></o:p></span></div>
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<span style="font-family: "Times New Roman","serif"; font-size: 14.0pt; line-height: 107%;">Fitness:
Push Press 3 reps<br />
Performance: Push Jerk 3 reps<br />
Sport: Push Jerk 2 push jerks + 1 Split jerk [all unbroken, do not re-rack
until all 3 lifts are over]<br />
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A2. <o:p></o:p></span></div>
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<span style="font-family: "Times New Roman","serif"; font-size: 14.0pt; line-height: 107%;">Hollow Rock holds 10-20 total rocks<br />
Fitness: Knees tucked<br />
Performance; either only one knee tucked, or legs straight<br />
Sport: Legs straight & arms straight & extended<br />
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<span style="font-family: "Times New Roman","serif"; font-size: 14.0pt; line-height: 150%;">WOD:
3 rounds: 90 on, 90 off - go heavier than previous week<o:p></o:p></span></div>
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<span style="font-family: 'Times New Roman', serif; font-size: 14pt; line-height: 107%;">Fitness: </span></div>
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4 Push Press [DB or BB]<br />
6 Burpees<br />
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Performance:<br />
4 Push Jerk<br />
6 Burpees over bar<br />
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Sport:<br />
5 Push Jerks<br />
6 Burpees over Bar<br />
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Score is total AMRAP of all sets <o:p></o:p></span></div>
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<span style="font-family: "Times New Roman","serif"; font-size: 14.0pt; line-height: 107%;">Post
results to comments.<o:p></o:p></span></div>
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<br />Coach http://www.blogger.com/profile/14841174788219715512noreply@blogger.com0tag:blogger.com,1999:blog-6457343239859303854.post-25315065852632052772014-04-11T22:30:00.000-04:002014-04-10T22:33:03.173-04:00041114<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhgPgBF45H7RveVLOLeXiGq5xf3iqzSAEI3p-kkyw4eAuOdzQE9v_ga87n5UKSShaDuuj24FHtgZQFKLTNF8psytHWn5VoYDMBxrz7biJwpUZrFynw7t4MOGN3WAkvNJTcHxHlMm8vs3MI/s1600/Squat+lie.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhgPgBF45H7RveVLOLeXiGq5xf3iqzSAEI3p-kkyw4eAuOdzQE9v_ga87n5UKSShaDuuj24FHtgZQFKLTNF8psytHWn5VoYDMBxrz7biJwpUZrFynw7t4MOGN3WAkvNJTcHxHlMm8vs3MI/s1600/Squat+lie.jpg" /></a></div>
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<span style="font-family: "Times New Roman","serif"; font-size: 14.0pt; line-height: 107%;"><b>Friday</b><o:p></o:p></span></div>
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<span style="font-family: "Times New Roman","serif"; font-size: 14.0pt; line-height: 107%;">All Levels<o:p></o:p></span></div>
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<span style="font-family: "Times New Roman","serif"; font-size: 14.0pt; line-height: 107%;">Skill Builder/Strength: Back Squat<br />
Fitness: 3 reps; 30x0 tmp<br />
Performance/Sport: 3 reps no tmp<o:p></o:p></span></div>
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<span style="font-family: "Times New Roman","serif"; font-size: 14.0pt; line-height: 107%;">Then 3 Sets of<o:p></o:p></span></div>
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<span style="font-family: "Times New Roman","serif"; font-size: 14.0pt; line-height: 107%;">Strict Press 5 reps<br />
All - Working up in weight. <o:p></o:p></span></div>
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WOD: 30-20-10</span></div>
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<span style="font-family: "Times New Roman","serif"; font-size: 14.0pt; line-height: 107%;">Wall Balls<br />
Pull Ups<br />
F: any weight/Jumping Pull Ups<br />
P; heavier weight/Chin over bar pull ups<br />
S: 20/14 minimum/C2B Pull Ups <o:p></o:p></span></div>
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<b><span style="font-family: "Times New Roman","serif"; font-size: 14.0pt; line-height: 107%;">Saturday<o:p></o:p></span></b></div>
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<span style="font-family: "Times New Roman","serif"; font-size: 14.0pt; line-height: 107%;">WOD: 35 minutes<o:p></o:p></span></div>
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<span style="font-family: "Times New Roman","serif"; font-size: 14.0pt; line-height: 107%;">Perform as many rounds as possible of the following<br />
Run 400m, Rest 2 min<br />
Row 500m, Rest 2 min <br />
[start at any station]</span></div>
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<span style="font-family: "Times New Roman","serif"; font-size: 14.0pt; line-height: 107%;">Post results to comments.<o:p></o:p></span></div>
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<br />Coach http://www.blogger.com/profile/14841174788219715512noreply@blogger.com0tag:blogger.com,1999:blog-6457343239859303854.post-41098154456807888502014-04-09T00:00:00.000-04:002014-04-09T00:07:24.321-04:00040914<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: left; margin-right: 1em; text-align: left;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhifs8b7g6Uv_prg3QqxrjplzxSAPUmdFTk9CBx187i9TMtAPgqCmke4NPKncT2xjtxMWe1VBULlGHoNi9-x2ezz8efWNvRDSxjIDmTRTDIbM30huuyOCQYf1f2cVwmQrSXUOrydjIn5jw/s1600/DSC_0057.JPG" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhifs8b7g6Uv_prg3QqxrjplzxSAPUmdFTk9CBx187i9TMtAPgqCmke4NPKncT2xjtxMWe1VBULlGHoNi9-x2ezz8efWNvRDSxjIDmTRTDIbM30huuyOCQYf1f2cVwmQrSXUOrydjIn5jw/s1600/DSC_0057.JPG" height="212" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-family: 'Times New Roman', serif; font-size: 19px; line-height: 19.97333335876465px; text-align: start;">First <i>Barbells and BBQ</i> Of The Year!!</span></td></tr>
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<b><span style="font-family: "Times New Roman","serif"; font-size: 14.0pt; line-height: 107%;">Wednesday<o:p></o:p></span></b></div>
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<span style="font-family: "Times New Roman","serif"; font-size: 14.0pt; line-height: 107%;">All Levels<o:p></o:p></span></div>
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<span style="font-family: "Times New Roman","serif"; font-size: 14.0pt; line-height: 107%;">Skill
Builder/Strength: Alternating EMOM for 12<o:p></o:p></span></div>
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<span style="font-family: "Times New Roman","serif"; font-size: 14.0pt; line-height: 107%;"><br />
1. Front Squat:<br />
Fitness: Find 3RM 30x0<br />
Performance & Sport: Find 1RM 30x0<br />
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2. Strict Pull Ups:<br />
Fitness: Banded pull ups or ring rows; 5 reps 31x1 tempo<br />
Performance: Strict Pull Ups 3 [can be weighted]<br />
Sport: Narrow Grip Strict Pull Ups
[should be weighted if possible + unbroken]<br />
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Once the EMOM is complete - in 1 attempt -<br />
Perform max reps of 85% heaviest front squat @ 30x0 tempo -<br />
Once the tempo breaks, then set it terminated.<br />
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<span style="font-family: "Times New Roman","serif"; font-size: 14.0pt; line-height: 107%;">WOD: 5
On, 2 Off<br />
Start at either station;<br />
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1.<br />
5m Shuttle Run 6 sets [every 5m = 1 rep]<br />
50 Jump Rope Passes - Fitness/25 Dubs - P/S<br />
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2.<br />
10 Slam Ball<br />
10 Walking Lunge Steps [5 each leg]<br />
+<br />
Fitness: 5 Pull Ups [can be ring rows, banded pull ups, or strict pull ups]<br />
Performance: 5 Pull Ups ADAP <br />
Sport: Muscle Ups [ladies 1-2, guys, 2-3 - Rings preferably, bar if needed]<o:p></o:p></span></div>
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<span style="font-family: "Times New Roman","serif"; font-size: 14.0pt; line-height: 107%;"><b>Thursday</b><o:p></o:p></span></div>
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<span style="font-family: "Times New Roman","serif"; font-size: 14.0pt; line-height: 107%;">All Levels<o:p></o:p></span></div>
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<span style="font-family: "Times New Roman","serif"; font-size: 14.0pt; line-height: 107%;">Skill
Builder/Strength: 4 Sets of Hang Power Snatch Complex<br />
Fitness: 3 Hang Power Snatch + 3 OHS<br />
Performance/Sport:<o:p></o:p></span></div>
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<span style="font-family: "Times New Roman","serif"; font-size: 14.0pt; line-height: 107%;">3
Hang Power Snatch <o:p></o:p></span></div>
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Behind Neck Push Press [snatch grip]<o:p></o:p></span></div>
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<span style="font-family: "Times New Roman","serif"; font-size: 14.0pt; line-height: 107%;">Then
3 Sets of: <o:p></o:p></span></div>
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<span style="font-family: "Times New Roman","serif"; font-size: 14.0pt; line-height: 107%;">1. Snatch Grip RDL<br />
Fitness: 8 - 2020 tmp<br />
P/S: 5 - 2020 tmp<br />
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2. Sit Ups<br />
Fitness: Weighted x10<br />
Performance/Sport: x15<br />
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WOD: 5 min Max Rep Double Unders - every break = 5 burpees<br />
Fitness: = Single Unders<br />
P/S: = Double Unders</span></div>
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<span style="font-family: "Times New Roman","serif"; font-size: 14.0pt; line-height: 107%;">Post results to comments.<o:p></o:p></span></div>
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<br />Coach http://www.blogger.com/profile/14841174788219715512noreply@blogger.com0tag:blogger.com,1999:blog-6457343239859303854.post-41993862495056856322014-04-07T00:00:00.000-04:002014-04-07T10:47:14.775-04:00040714<div class="MsoNormal">
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<b><span style="font-family: "Times New Roman","serif"; font-size: 14.0pt; line-height: 107%;">Monday<o:p></o:p></span></b></div>
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Fitness: 3 reps 2020 temp<br />
Performance: 3 reps, TNG<br />
Sport: 3 reps, TNG<br />
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WOD: 30-20-10, reps for time of:<br />
Run 200m <br />
Fitness: Russian KBS, Hanging Knee Raises/Sit Ups<br />
Performance: KBS, T2B<br />
Sport: KBS HEAVY, T2B</span><span style="font-family: 'Times New Roman', serif; font-size: 14pt; line-height: 107%;"> </span></div>
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<span style="font-family: "Times New Roman","serif"; font-size: 14.0pt; line-height: 107%;">All Levels<o:p></o:p></span></div>
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<span style="font-family: "Times New Roman","serif"; font-size: 14.0pt; line-height: 107%;">Pre-Skill
Test: Max L-Sit Hold in 2 attempts - score is combined score<br />
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Skill Builder/Strength: Jerk<br />
Fitness: Push Press 5 reps<br />
Performance: Push Jerk 5 reps<br />
Sport: Push Jerk 5 reps + 1 second hold overhead for each rep<br />
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<span style="font-family: "Times New Roman","serif"; font-size: 14.0pt; line-height: 107%;">WOD: 1 min on, 1 min off 4 sets<o:p></o:p></span></div>
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<span style="font-family: "Times New Roman","serif"; font-size: 14.0pt; line-height: 107%;">Fitness:<br />
3 Push Press [DB or BB]<br />
4 Burpees<br />
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Performance:<br />
3 Push Jerk<br />
4 Burpees over bar<br />
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Sport:<br />
AMRAP of:<o:p></o:p></span></div>
<span style="font-family: "Times New Roman","serif"; font-size: 14.0pt; line-height: 107%; mso-ansi-language: EN-US; mso-bidi-language: AR-SA; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-latin;">5 Push Jerk<br />
4 Burpees over Bar<br />
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Score is total AMRAP of all sets</span><br />
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<span style="font-family: "Times New Roman","serif"; font-size: 14.0pt; line-height: 107%; mso-ansi-language: EN-US; mso-bidi-language: AR-SA; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-latin;"><br /></span>
<span style="font-family: "Times New Roman","serif"; font-size: 14.0pt; line-height: 107%; mso-ansi-language: EN-US; mso-bidi-language: AR-SA; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-latin;">Post results to comments.</span>Coach http://www.blogger.com/profile/14841174788219715512noreply@blogger.com0tag:blogger.com,1999:blog-6457343239859303854.post-76823559221658334992014-04-04T00:00:00.000-04:002014-04-04T01:07:05.679-04:00040514<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: left; margin-right: 1em; text-align: left;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiSPCULL1Z9XFeGdlYvdRepu5QIon0knJYzsxVQZ2fXJCp1BLyxbHJfG7JV141MG7qgcVL3-ok7BAmla1rm5AUAKypgWJ5_kFHIAGrU1_x7O7OAyiJNt8__ibu5-urdv6MFj20C3iyvTFg/s1600/DSC_1032.JPG" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiSPCULL1Z9XFeGdlYvdRepu5QIon0knJYzsxVQZ2fXJCp1BLyxbHJfG7JV141MG7qgcVL3-ok7BAmla1rm5AUAKypgWJ5_kFHIAGrU1_x7O7OAyiJNt8__ibu5-urdv6MFj20C3iyvTFg/s1600/DSC_1032.JPG" height="212" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-family: 'Times New Roman', serif; font-size: 19px; line-height: 19.97333335876465px; text-align: start;">Coach Cesco Goin For Big Air!!</span></td></tr>
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<span style="font-family: "Times New Roman","serif"; font-size: 14.0pt; line-height: 107%;"><b>Friday</b><o:p></o:p></span></div>
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<span style="font-family: "Times New Roman","serif"; font-size: 14.0pt; line-height: 107%;">Level 1<br />
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Skill Builder/Strength: Back Squat<br />
Sets of 5 reps working up in weight 30x0 tmp (12)<br /><br />
</span></div>
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<span style="font-family: "Times New Roman","serif"; font-size: 14.0pt; line-height: 107%;">WOD: 15-12-9-6-3 reps for time<br />
Walking Lunge Steps<br />
Sit Ups<br />
Jumping Pull Ups/Banded Pull Ups/Ring Rows<br />
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-<o:p></o:p></span></div>
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<span style="font-family: "Times New Roman","serif"; font-size: 14.0pt; line-height: 107%;">Strength: Back Squat<o:p></o:p></span></div>
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<span style="font-family: "Times New Roman","serif"; font-size: 14.0pt; line-height: 107%;">Build to a 5RM<br />
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WOD: 20 min cap.<br />
Fitness: 18-15-12-9-6<br />
Performance: 21-18-15-12-9-6, reps for time<o:p></o:p></span></div>
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<span style="font-family: "Times New Roman","serif"; font-size: 14.0pt; line-height: 107%;">Walking Lunge Steps [total steps]<br />
Sit Ups<br />
Pull Ups<o:p></o:p></span></div>
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<b style="font-family: 'Times New Roman', serif; font-size: 14pt; line-height: 107%;">Saturday</b></div>
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<span style="font-family: "Times New Roman","serif"; font-size: 14.0pt; line-height: 107%;">WOD: "Jack"<br />
AMRAP 20<o:p></o:p></span></div>
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<span style="font-family: "Times New Roman","serif"; font-size: 14.0pt; line-height: 107%;">10 Push Press 115/75<br />
10 KB Swings, 53/35#<br />
10 Box jumps +step down, 24/20<br />
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Scale weight first, then reps as needed</span></div>
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<span style="font-family: "Times New Roman","serif"; font-size: 14.0pt; line-height: 107%;">Post results to comments.<br />
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<br />Coach http://www.blogger.com/profile/14841174788219715512noreply@blogger.com0tag:blogger.com,1999:blog-6457343239859303854.post-59922581089883255892014-04-02T00:00:00.000-04:002014-04-02T05:34:48.711-04:00040214<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: left; margin-right: 1em; text-align: left;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhL_QCyMvGgukRxybvAk70tV5QcCWPOOOQQb0H-kz1B2wDPBRyzAjxsCaA7G93Ot0dfpHaPrZejV2gbaUJL-N7aHFLj7x5GqnIywEluZvXOyp2jLVap9ISoD4Xw0C1KIgIo_QbRoUjOazk/s1600/DSC_1055.JPG" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhL_QCyMvGgukRxybvAk70tV5QcCWPOOOQQb0H-kz1B2wDPBRyzAjxsCaA7G93Ot0dfpHaPrZejV2gbaUJL-N7aHFLj7x5GqnIywEluZvXOyp2jLVap9ISoD4Xw0C1KIgIo_QbRoUjOazk/s1600/DSC_1055.JPG" height="212" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-family: 'Times New Roman', serif; font-size: 19px; line-height: 19.97333335876465px; text-align: start;">Andrea S.</span></td></tr>
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<b><span style="font-family: "Times New Roman","serif"; font-size: 14.0pt; line-height: 107%;">Wednesday<o:p></o:p></span></b></div>
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<span style="font-family: "Times New Roman","serif"; font-size: 14.0pt; line-height: 107%;">Level 1<br />
<br />
Skill Builder/Strength: Front Squat 5 reps<br />
<br />
WOD: 4 Rounds 1 min on 3 stations, Rest 1 min after all 3 stations are complete<br />
10m Shuttle Run<br />
Sit Ups<br />
KB Goblet Squat<br />
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-<o:p></o:p></span></div>
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<span style="font-family: "Times New Roman","serif"; font-size: 14.0pt; line-height: 107%;">Level 2<o:p></o:p></span></div>
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<span style="font-family: "Times New Roman","serif"; font-size: 14.0pt; line-height: 107%;">Strength:
Hang Squat Clean 3 Reps - 5 Sets<o:p></o:p></span></div>
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WOD: Max Reps! 3 Rounds. <br />
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1 min per station, rest 1 min at the end of 4 stations – 3 Sets. <br />
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1. 10m shuttle run<br />
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2. Fitness: Sit ups<o:p></o:p></span></div>
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<span style="font-family: "Times New Roman","serif"; font-size: 14.0pt; line-height: 107%;"> Performance: Lemon Squeezers<br />
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3. Hand Release Push Ups<br />
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4. Hang Squat Clean [light] - sub to lighter weight or Goblet Squat<br />
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Rest 1 min before starting up the 4 station sequence again. They can start at
any station<o:p></o:p></span></div>
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<b><span style="font-family: "Times New Roman","serif"; font-size: 14.0pt; line-height: 107%;">Thursday<o:p></o:p></span></b></div>
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<span style="font-family: "Times New Roman","serif"; font-size: 14.0pt; line-height: 107%;">Level 1<br />
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Pre-Skill: Structural; Hollow Rock positioning work<br />
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Skill Builder/Strength: RDL 10 Reps 2020<br />
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WOD: Tabata low score - rest 1 min during rotation [full tabata at each
station]<br />
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Row [Cal]<br />
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Slam Ball<br />
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Jump Rope<o:p></o:p></span></div>
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Level 2:<br />
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Skill Builder/Strength 3 Sets<br />
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1. RDL 8 Reps 2020<br />
2. Hollow Rocks 10-20 Reps Rest 20 sec<br />
3. TGU 3 each arm, Rest 60 sec<br />
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WOD: Full Tabata at each station, then rotate<br />
Rowing,<br />
Slam ball<br />
Double Unders<br />
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Full Tabata at each station - low score at each station<br />
1 min rest period for rotation - only the 10 sec transition.<br />
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<br />Coach http://www.blogger.com/profile/14841174788219715512noreply@blogger.com0tag:blogger.com,1999:blog-6457343239859303854.post-90751543222796094842014-03-31T21:48:00.000-04:002014-04-01T20:52:34.390-04:00033114<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgvTB449rDtP-kI7WEd9ZFAYUQvGr-iURFFKWOotOO9BVfsrLjKdZXZIO62tiiGGY72lAcPSVJB35pbwhtpHheNVrvGeX-i_lIDjVbwRU6ZX2gkTT52SQB6hvP7sMChawgT8TckUBWzGeM/s1600/we-look-like-were-working-but.jpeg" imageanchor="1" style="clear: left; display: inline !important; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgvTB449rDtP-kI7WEd9ZFAYUQvGr-iURFFKWOotOO9BVfsrLjKdZXZIO62tiiGGY72lAcPSVJB35pbwhtpHheNVrvGeX-i_lIDjVbwRU6ZX2gkTT52SQB6hvP7sMChawgT8TckUBWzGeM/s1600/we-look-like-were-working-but.jpeg" height="233" width="320" /></a><br />
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<span style="font-family: "Times New Roman","serif"; font-size: 14.0pt; line-height: 107%;"><b>Monday</b><o:p></o:p></span></div>
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<span style="font-family: "Times New Roman","serif"; font-size: 14.0pt; line-height: 107%;">Level 1:<br />
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Skill Builder/Strength: Deadlift 5 reps<br />
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WOD: AMRAP 12<br />
10 KBS<br />
10 Sit Ups<br />
10 Box Step Ups [total reps, 5 each leg]<br />
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-<o:p></o:p></span></div>
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<span style="font-family: "Times New Roman","serif"; font-size: 14.0pt; line-height: 107%;">Level 2<br />
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Strength: Deadlift to a heavy 5 Reps - 5 Sets<br />
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<!--[if !supportLineBreakNewLine]--><br />
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<span style="font-family: "Times New Roman","serif"; font-size: 14.0pt; line-height: 107%;">WOD: 3 on, 1 off 2 Sets<br /><br />
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<span style="font-family: "Times New Roman","serif"; font-size: 14.0pt; line-height: 107%;"><b>Part 1.</b> </span><br />
<span style="font-family: "Times New Roman","serif"; font-size: 14.0pt; line-height: 107%;">KBS/T2B<br />
F: 6 KB Swing, 3 Hanging Knee Raise<br />
P: 8 KB Swing, 4 T2B <o:p></o:p></span></div>
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<span style="font-family: "Times New Roman","serif"; font-size: 14.0pt; line-height: 107%;"><b>Part 2.</b> </span><br />
<span style="font-family: "Times New Roman","serif"; font-size: 14.0pt; line-height: 107%;">Burpees, BJ, BBJ<br />
3 Burpees</span><br />
<span style="font-family: "Times New Roman","serif"; font-size: 14.0pt; line-height: 107%;">3 Box Jump + Step Down </span><br />
<span style="font-family: "Times New Roman","serif"; font-size: 14.0pt; line-height: 107%;">3 Burpee Box Jumps + Step Down!<o:p></o:p></span></div>
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<span style="font-family: "Times New Roman","serif"; font-size: 14.0pt; line-height: 107%;"><b>Tuesday</b><o:p></o:p></span></div>
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<span style="font-family: "Times New Roman","serif"; font-size: 14.0pt; line-height: 107%;">Level 1:<br />
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Skill Builder/Strength: Push Press 5 reps (10)<br />
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WOD: 21-15-9 reps for time<br />
Push Press [DB or BB]<br />
Jumping Pull Ups/banded pull ups<br />
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-<o:p></o:p></span></div>
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<span style="font-family: "Times New Roman","serif"; font-size: 14.0pt; line-height: 107%;">Level 2:<o:p></o:p></span></div>
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<span style="font-family: "Times New Roman","serif"; font-size: 14.0pt; line-height: 107%;">Strength 1: Push Press - Build to a 1RM in (12)<o:p></o:p></span></div>
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<span style="font-family: "Times New Roman","serif"; font-size: 14.0pt; line-height: 107%;">Strength 2: Strict/Weighted Chin Up (8)<br />
Fitness: Strict Pull Ups [banded or partner assisted 5 reps]<br />
Performance: Strict Pull Ups build to a weighted 1 Rep<br />
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WOD: 15-12-9 Reps for time<br />
Push Press [50% of 1RM from 1]<br />
Pull Ups<o:p></o:p></span></div>
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<span style="font-family: "Times New Roman","serif"; font-size: 14.0pt; line-height: 107%;">Post results to comments.<o:p></o:p></span></div>
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<br />Coach http://www.blogger.com/profile/14841174788219715512noreply@blogger.com0tag:blogger.com,1999:blog-6457343239859303854.post-56061665708699911702014-03-29T00:00:00.000-04:002014-03-29T07:23:58.163-04:00032914<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgscG7UhhCuM-I3pKOvGnvTHuU8EYQ8fNjnP92xxhRLlWNNTgGoYWl-Mn4eQa92hRjQFAZ6oZD11MwE71FtZeJ26ZT33GdERJ73JHFkOEIpOM6_KnEMkb-Xh7o6MkHypjKLtq_by9ndi6g/s1600/keep-calm-and-crossfit-on-5.png" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgscG7UhhCuM-I3pKOvGnvTHuU8EYQ8fNjnP92xxhRLlWNNTgGoYWl-Mn4eQa92hRjQFAZ6oZD11MwE71FtZeJ26ZT33GdERJ73JHFkOEIpOM6_KnEMkb-Xh7o6MkHypjKLtq_by9ndi6g/s1600/keep-calm-and-crossfit-on-5.png" height="320" width="295" /></a></div>
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<span style="font-family: "Times New Roman","serif"; font-size: 14.0pt; line-height: 107%;">WOD: For time <br />
25 Pull ups<br />
25 Squat cleans (95/65)<br />
25 Push ups<br />
50 Overhead Plate Walking Lunges (45/25)<br />
* Run 800m<br />
50 Overhead Plate Walking Lunges (45/25)<br />
25 Pushups<br />
25 Squat cleans (95/65)<br />
25 Pull ups<o:p></o:p></span></div>
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<span style="font-family: "Times New Roman","serif"; font-size: 14.0pt; line-height: 107%; mso-ansi-language: EN-US; mso-bidi-language: AR-SA; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-latin;">Scale weight/reps as needed</span><br />
<span style="font-family: "Times New Roman","serif"; font-size: 14.0pt; line-height: 107%; mso-ansi-language: EN-US; mso-bidi-language: AR-SA; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-latin;"><br /></span>
<span style="font-family: "Times New Roman","serif"; font-size: 14.0pt; line-height: 107%; mso-ansi-language: EN-US; mso-bidi-language: AR-SA; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-latin;"><br /></span>
<span style="font-family: "Times New Roman","serif"; font-size: 14.0pt; line-height: 107%; mso-ansi-language: EN-US; mso-bidi-language: AR-SA; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-latin;">Post results to comments.</span><br />
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<br />Coach http://www.blogger.com/profile/14841174788219715512noreply@blogger.com0tag:blogger.com,1999:blog-6457343239859303854.post-50405588434777198212014-03-28T23:00:00.000-04:002014-03-28T05:59:19.779-04:00032814<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: left; margin-right: 1em; text-align: left;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj3iw664WRGLKAqhwzAY5vQKgB2YEJ2kybrlHVi4NN4MFbohrVtTtTmdet11-JojqUw4y7DvAw2dWQsjjeJaqfTSk6N6NelEADJuDy6VMolRQuTGNqFPymwo_lxqhSeh4t9hy9ty5X4TW8/s1600/DSC_1648.JPG" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj3iw664WRGLKAqhwzAY5vQKgB2YEJ2kybrlHVi4NN4MFbohrVtTtTmdet11-JojqUw4y7DvAw2dWQsjjeJaqfTSk6N6NelEADJuDy6VMolRQuTGNqFPymwo_lxqhSeh4t9hy9ty5X4TW8/s1600/DSC_1648.JPG" height="212" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-size: large; text-align: start;">Welcome to the Herd Greg!</span></td></tr>
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For Time<br />
21-18-15-12-9-6-3<br />
Thrusters 95/65<br />
Burpees<br />
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Post results to comments<br />
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<br />Coach http://www.blogger.com/profile/14841174788219715512noreply@blogger.com0tag:blogger.com,1999:blog-6457343239859303854.post-67598173167483054952014-03-26T00:00:00.000-04:002014-03-25T22:33:45.080-04:00032614<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: left; margin-right: 1em; text-align: left;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhSeYyMkLBACr8wErQMH9GEk9OQkR1wz-8Hi6Qsiudle6pTB_nEuFGiRFyG-S4s_Dg8aK66JKynIqaMxwtH0Did4STS2feQZy3ttwG9ppblr-NsY-LPpEQ_hTkqfgq-SwND5AcZFmwWgdU/s1600/DSC_1647.JPG" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhSeYyMkLBACr8wErQMH9GEk9OQkR1wz-8Hi6Qsiudle6pTB_nEuFGiRFyG-S4s_Dg8aK66JKynIqaMxwtH0Did4STS2feQZy3ttwG9ppblr-NsY-LPpEQ_hTkqfgq-SwND5AcZFmwWgdU/s1600/DSC_1647.JPG" height="212" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-family: 'Times New Roman', serif; font-size: medium; line-height: 19.260000228881836px; text-align: start;">Welcome to the Herd David</span></td></tr>
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<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: left; margin-right: 1em; text-align: left;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiPM3o-rF911MS2MkKrg_tr73ui_LPpxD4AI9rGrXSPcfoKuPBRhIVS7Ie-IHeh7W1uoAE81gZdLhIJ1xHOuEwkXzWGi72-sfSnd-OcK2bHrLkntqU7zJP7s9vqhYvZYzC5bFAiXfteNJo/s1600/DSC_1646.JPG" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiPM3o-rF911MS2MkKrg_tr73ui_LPpxD4AI9rGrXSPcfoKuPBRhIVS7Ie-IHeh7W1uoAE81gZdLhIJ1xHOuEwkXzWGi72-sfSnd-OcK2bHrLkntqU7zJP7s9vqhYvZYzC5bFAiXfteNJo/s1600/DSC_1646.JPG" height="212" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-family: Times New Roman, serif; font-size: medium; text-align: start;"><span style="line-height: 19.260000228881836px;">and </span></span><span style="font-family: Times New Roman, serif; font-size: small; text-align: start;"><span style="font-size: 19px; line-height: 19.97333335876465px;">Sebastian</span></span><span style="font-family: Times New Roman, serif; font-size: medium; text-align: start;"><span style="line-height: 19.260000228881836px;"> </span></span></td></tr>
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<span style="font-family: Times New Roman, serif; font-size: medium;"><span style="line-height: 107%;"><b>Wednesday</b></span></span></div>
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<span style="font-family: "Times New Roman","serif"; font-size: 14.0pt; line-height: 107%;">All Levels<o:p></o:p></span></div>
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<span style="font-family: "Times New Roman","serif"; font-size: 14.0pt; line-height: 107%;">Strength: OHS 4-5 sets<br />
10 reps, Rest 90sec -2 min after each set [increasing reps from the week
before]<br />
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<span style="font-family: "Times New Roman","serif"; font-size: 14.0pt; line-height: 107%;">WOD: Mish-Mash MAP: 30 sec on, 30 sec off – 4 rotations<br />
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1. Row [cal]<br />
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2. Dubs [Fitness - Single Unders]<br />
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3. KB Swing [Fitness - Russian Swings]<br />
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4. Sit Ups<br />
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5. OHS [light] - sub to lighter weight or Goblet Squat<br />
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Rest 2 min<o:p></o:p></span></div>
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<span style="font-family: "Times New Roman","serif"; font-size: 14.0pt; line-height: 107%;">Strength: Backsquat <br />
5-6 sets. 3 reps - build up to a heavy 3</span></div>
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<span style="font-family: "Times New Roman","serif"; font-size: 14.0pt; line-height: 107%;"><br />WOD:<br />
"Annie"<br />
50-40-30-20-10 reps For time<br />
Double Unders<br />
Sit Ups</span></div>
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<span style="font-family: "Times New Roman","serif"; font-size: 14.0pt; line-height: 107%;"><br />Level 1: [Fitness]<br />
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Pre-Skill: Double Under Instruction<br />
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Skill: Back Squat 5 reps 30x0 5 sets<br />
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WOD: "Annie"<br />
50-40-30-20-10 reps for time<br />
Double Unders (Sub Single Under 3-1)<br />
Sit Ups</span></div>
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<span style="font-family: "Times New Roman","serif"; font-size: 14.0pt; line-height: 107%;">Post results to comments.<br /><br /><o:p></o:p></span></div>
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<br />Coach http://www.blogger.com/profile/14841174788219715512noreply@blogger.com0tag:blogger.com,1999:blog-6457343239859303854.post-37431019700540791702014-03-24T00:00:00.000-04:002014-03-24T00:51:47.723-04:00032414<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: left; margin-right: 1em; text-align: left;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjRb736XzipWs5yuD2yg3QxI5yocwFjBBxyiWm3yBNCUXTZX1uJXUlfb89akJdiqhVKS5DXZ_jFOUP2f9CK0a-9MhuBH2OT8netrHM0idFhX-33vbkMOkQ9o4efqUO2IJoSK9Y99Vg_x9I/s1600/DSC_1584.JPG" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjRb736XzipWs5yuD2yg3QxI5yocwFjBBxyiWm3yBNCUXTZX1uJXUlfb89akJdiqhVKS5DXZ_jFOUP2f9CK0a-9MhuBH2OT8netrHM0idFhX-33vbkMOkQ9o4efqUO2IJoSK9Y99Vg_x9I/s1600/DSC_1584.JPG" height="212" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-family: 'Times New Roman', serif; font-size: 19px; line-height: 19.97333335876465px; text-align: start;">Great job on 14.4 athletes!!</span></td></tr>
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<span style="font-family: "Times New Roman","serif"; font-size: 14.0pt; line-height: 107%;">Strength:
Front Squat<o:p></o:p></span></div>
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Fitness: 5-7 Reps 31x1<br />
Performance: 5 -7 reps ~ lighter & move the weight quickly w/torso &
rack solid<br />
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WOD: 4min AMRAP, Rest 2 min x 3 sets<br />
1. Wall Ball + Dubs<br />
F: 3WB + 25 passes<br />
P: 4WB + 15 Dubs [20/14#: 10/9' target]<br />
S: 4WB + 25 Dubs<br />
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2. Burpees + T2B<br />
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3. KB Swing/DB Snatch + Shuttle Run [5m = 1 rep]<br />
F: 4 KB Swing + 6 shuttles [30m total]<br />
P: 6 Alt Arm DB Snatch [3 each arm, alt each rep] 8 Shuttles [40m total]</span></div>
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<span style="font-family: "Times New Roman","serif"; font-size: 14.0pt; line-height: 107%;">Level 1<o:p></o:p></span></div>
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<span style="font-family: "Times New Roman","serif"; font-size: 14.0pt; line-height: 107%;">Fitness<br />
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Pre-Skill Structural: Strict Pull Ups<br />
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Skill Builder/Strength: Push Press sets of 7-8 reps<br />
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WOD: 4 rounds 1 min per station, Rest 1 min after 3 stations<br />
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1. Row for Cal<br />
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2. Burpees<br />
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3. DB Push Press<br />
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Score is total reps combined.<br />
<br />-</span></div>
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Fitness: w/DB's<br />
Performance: With Barbell - 95/135# <br />
Rest exactly 30 sec </span><span style="font-family: 'Times New Roman', serif; font-size: 14pt; line-height: 107%;"> </span></div>
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<span style="font-family: "Times New Roman","serif"; font-size: 14.0pt; line-height: 107%;">2. Burpees<br />
F: 7 AFAP<br />
P: 10 AFAP<br />
Rest exactly 30 sec<br />
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F: Strict Chin Ups 5-7 31x1 [can be partner, banded, or ring row]<br />
P: Strict/Weighted Narrow Grip Strict Chin 3 [can be broken if needed]<br />
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WOD: Aerobic Paced [11 min total]<br />
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1 min per station, 3 stations 3 sets<br />
Rest 1 min after 3 stations<br />1. Row: [calories]<br />2. HPC </span></div>
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<span style="font-family: "Times New Roman","serif"; font-size: 14.0pt; line-height: 107%;">P: Something light that you can turn over - shouldn't be
draining<br />3. DB Push Press: Same instructions as HPC [diff weight] DB's for all</span></div>
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<span style="font-family: "Times New Roman","serif"; font-size: 14.0pt; line-height: 107%;">Post results to comments<o:p></o:p></span></div>
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<br />Coach http://www.blogger.com/profile/14841174788219715512noreply@blogger.com0tag:blogger.com,1999:blog-6457343239859303854.post-89843592209350271602014-03-22T00:00:00.000-04:002014-03-22T08:21:02.905-04:00032214<div class="MsoNormal">
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<span style="font-family: "Times New Roman","serif"; font-size: 14.0pt; line-height: 107%;">Strength:
Thrusters<br />
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In 12 min - build to a 1RM Thruster from the ground or rack.<br />
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1. Kb or 2KB front rack walking lunge steps 8 steps each leg, Rest 1 min<br />
2. Weighted Sit Ups 10-15, Rest 1 min<o:p></o:p></span></div>
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WOD: 50 Burpees for time!</span></div>
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<span style="font-family: "Times New Roman","serif"; font-size: 14.0pt; line-height: 107%;">Post results to comments.<o:p></o:p></span></div>
Coach http://www.blogger.com/profile/14841174788219715512noreply@blogger.com0tag:blogger.com,1999:blog-6457343239859303854.post-72324063268953246612014-03-21T00:00:00.000-04:002014-03-21T07:00:48.385-04:00032114<div class="separator" style="clear: both; text-align: center;">
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<span style="font-family: Times New Roman, serif; font-size: medium;"><span style="line-height: 107%;">14 minute AMRAP:</span></span><br /><span style="font-family: Times New Roman, serif; font-size: medium;"><span style="line-height: 107%;">
60-calorie row </span></span><br /><span style="font-family: Times New Roman, serif; font-size: medium;"><span style="line-height: 107%;">
50 toes-to-bars</span></span><br /><span style="font-family: Times New Roman, serif; font-size: medium;"><span style="line-height: 107%;">
40 wall-ball shots, 20 / 14 lb.</span></span><br /><span style="font-family: Times New Roman, serif; font-size: medium;"><span style="line-height: 107%;">
30 cleans, 135 / 95 lb.</span></span><br /><span style="font-family: Times New Roman, serif; font-size: medium;"><span style="line-height: 107%;">
20 muscle-ups</span></span></div>
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<span style="font-family: Times New Roman, serif;"><span style="font-size: 19px; line-height: 19.97333335876465px;">Work up to Heavy</span></span><span style="font-family: Times New Roman, serif; font-size: medium;"><span style="line-height: 107%;"> 3</span></span></div>
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<span style="font-family: Times New Roman, serif; font-size: medium;"><span style="line-height: 107%;">Post results to comments</span></span></div>
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<br />Coach http://www.blogger.com/profile/14841174788219715512noreply@blogger.com0tag:blogger.com,1999:blog-6457343239859303854.post-39704136020619286112014-03-19T00:00:00.000-04:002014-03-21T05:59:27.977-04:00031914<div class="separator" style="clear: both; text-align: left;">
<iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.blogger.com/video.g?token=AD6v5dxCrZLLXDI97w19aQUv0RegI55fj8OiXEDoNHG0-6kKgKMV9c2DpO9ypH2qjZRWpl7ijA_O5BkPQ-jgxb7cGw' class='b-hbp-video b-uploaded' frameborder='0'></iframe></div>
14.3 check... CrossFit Dumbo's ready!<br />
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<b>Wednesday</b><br />
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Pre Struc Strength: 5 Sets (15)<br />
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A1. Close Grip Bench Press <br />
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Fitness: 3 Reps; 30x1 tempo<br />
Performance: 1 Rep; 30x0 tempo<br />
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A2. Single Leg Squat<br />
Fitness: KB Box Step up 8 each leg (hold kb in center of chest) <br />
Performance Bulgarian Split Squat 8 each leg (w/ 2 db or kb)<br />
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WOD: Wednesday Chipper - for time; (18 min cap) <br />
50 Double Under (100 singles) <br />
40 Hand Release Push Ups <br />
30 Box Jump + Step Down (Fitness: Step Up + Step Down) <br />
20 Toes to Bar (Fitness: Sit Ups)<br />
10 Burpees<br />
20 Toes to Bar (Sit Ups)<br />
30 Box Jump + Step Down (Fitness: Step Up + Step Down)<br />
40 Hand Release Push Ups<br />
50 Double Unders<br />
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<b>Thursday</b><br />
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Level 1 <br />
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Pre-Skill: Structural; Hollow Rock Position <br />
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Pre-Skill: Anaerobic; Team Row [teams of 3] 1500 meters<br />
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Skill Builder/Strength: Deadlift Sets of 10 Reps; 2020 tempo<br />
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WOD: Alternating Core Tabata; <br />
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Sit Ups & Back Extensions<br />
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Level 2<br />
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Fitness/Performance<br />
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A. Team Row - 2000 meters <br />
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3 Sets Of: Follow rest closely<br />
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B1. Deadlift<br />
F: 10 Unbroken, Rest 30 sec<br />
P: 15 unbroken, Rest 30 sec<br />
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B2. No Push Up Burpee<br />
F: 10 [fast], Rest 30 sec<br />
P: 15 [fast], Rest 30 sec<br />
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B3. Turkish Get Up 3 each arm [steady & easy - Fitness & Performance both]<br />
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Rest 1 min exactly before B1. <br />
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<div>
The Core Test<br />
2 min max rep Sit Ups/V-Ups<br />
rest 1 min<br />
1 min max rep sit ups/V-Ups<br />
30 sec rest<br />
30 sec max rep sit/V-Ups <br />
rest 10 sec<br />
10 sec<br />
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Coach http://www.blogger.com/profile/14841174788219715512noreply@blogger.com0tag:blogger.com,1999:blog-6457343239859303854.post-78309955751133880532014-03-16T00:00:00.000-04:002014-03-18T10:33:26.196-04:00031714<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: left; margin-right: 1em; text-align: left;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhSHwqnGLO2qhDEljOS2RvM8NLJo5D3mby_k1ko9N82FzvPEqmConijqONxHYEHjcecTuHCxBeqadUOyqenH9LC9FM93cpve1m8mWV9_rXl3tXoVJf6a3Py90ljMB_AF_McjTBpNI2__ZM/s1600/DSC_1575.JPG" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhSHwqnGLO2qhDEljOS2RvM8NLJo5D3mby_k1ko9N82FzvPEqmConijqONxHYEHjcecTuHCxBeqadUOyqenH9LC9FM93cpve1m8mWV9_rXl3tXoVJf6a3Py90ljMB_AF_McjTBpNI2__ZM/s1600/DSC_1575.JPG" height="212" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-family: 'Times New Roman', serif; font-size: 19px; line-height: 19.97333335876465px; text-align: start;">2031 Games!!</span></td></tr>
</tbody></table>
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<span style="font-family: "Times New Roman","serif"; font-size: 14.0pt; line-height: 107%;"><b>Monday</b><o:p></o:p></span><br />
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<span style="font-family: "Times New Roman","serif"; font-size: 14.0pt; line-height: 107%;">All Levels<br />
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Fitness & Performance: 4 - 5 Sets of: </span></div>
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A1. Working up in weight each set<br />
F: Push Press 8 reps (from a rack +3 reps from last week) <br />
P: Power Snatch + OHS; 5 Power Snatch (TNG) + 5 OHS (after all 5 TNG) <br />
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A2. Hollow Rock 25 rocks Back & forth, rest 60-90 sec before returning to A1.<br />
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B. WOD! 6 min on, 2 min off - 1x at each station, start at any station - but
also - start at a different station than last week!<br />
Goal! - is to keep same rounds as last week while reps get increased!<br />
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1. - F: 7 KB Swings (Russian), 7 Step Up/BJ + Step Down<br /> P/S: 7 KB Swings, 7 Box Jumps (open/games standards)<br />
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2. - F: 8 Sit Ups, 4 Burpees<br /> P/S: 4 T2B, 4 Burpees +jump touch<br />
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3. - F/P/S (all): 7 Slam Ball,<br /> 30 Double Unders (75 Rope Passes)<o:p></o:p></span></div>
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<span style="font-family: "Times New Roman","serif"; font-size: 14.0pt; line-height: 107%;"><b>Tuesday</b><o:p></o:p></span></div>
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<span style="font-family: Times New Roman, serif; font-size: medium;"><span style="line-height: 107%;">Level
1 </span></span><br />
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Pre-Skill; Structural; Pull Up Negative w/partner 41X1: </span></span><br />
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3 sets of ~5 reps, back & forth</span></span><br />
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<span style="font-family: Times New Roman, serif; font-size: medium;"><span style="line-height: 107%;">
Skill Builder/</span></span><span style="font-family: Times New Roman, serif;"><span style="font-size: 19px; line-height: 19.97333335876465px;">Strength</span></span><span style="font-family: Times New Roman, serif; font-size: medium;"><span style="line-height: 107%;">: Hang Power Clean Progressions & </span></span><span style="font-family: Times New Roman, serif; font-size: medium;"><span style="line-height: 107%;">Sets of 5 reps with bar </span></span><br />
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WOD: </span></span><br />
<span style="font-family: Times New Roman, serif; font-size: medium;"><span style="line-height: 107%;">
10 Min AMRAP; </span></span><br />
<span style="font-family: Times New Roman, serif; font-size: medium;"><span style="line-height: 107%;">
4 min Wall Ball</span></span><br />
<span style="font-family: Times New Roman, serif; font-size: medium;"><span style="line-height: 107%;">
3 min Jumping Pull Ups</span></span><br />
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2 min KB Swings (Russian)</span></span><br />
<span style="font-family: Times New Roman, serif; font-size: medium;"><span style="line-height: 107%;">
1 min Wall Ball<o:p></o:p></span></span></div>
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<span style="font-family: "Times New Roman","serif"; font-size: 14.0pt; line-height: 107%;">Level
2<o:p></o:p></span></div>
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Fitness/Performance<br />
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A. EMOM for 10 minutes, building up<br />
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Fitness: Hang Power Clean 5 reps<br />
Performance: Power Clean 2 (rest 5 sec between reps - so basically heavy single, rest
5 short seconds, heavy single)<br />
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B. 10 min Work Capacity Test 3.0<br />
1 Pt. per rep<br />
4 min Wall Ball (all)<br />
3 Min Pull Ups (F: Jumping/Chin; P: Chin/C2B,<br />
2 min Power Clean (~2/3 of A, or appropriate sub for that individual - fitness can be from the hang)<br />
1 min Wall Ball</span></div>
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<span style="font-family: "Times New Roman","serif"; font-size: 14.0pt; line-height: 107%;">Post results to comments.<o:p></o:p></span></div>
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<br />Coach http://www.blogger.com/profile/14841174788219715512noreply@blogger.com0tag:blogger.com,1999:blog-6457343239859303854.post-85153629143772153102014-03-15T00:00:00.000-04:002014-03-15T07:46:51.964-04:00031514<div class="MsoNormal">
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<span style="font-family: "Times New Roman","serif"; font-size: 14.0pt; line-height: 107%;"><b>Saturday</b><o:p></o:p></span></div>
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<span style="font-family: "Times New Roman","serif"; font-size: 14.0pt; line-height: 107%;">All Levels<o:p></o:p></span></div>
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<span style="font-family: "Times New Roman","serif"; font-size: 14.0pt; line-height: 107%;">A. Muscle Up Progressions <br />
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B. Strict Press - Build to a 1 Rep Max<br />
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<span style="font-family: "Times New Roman","serif"; font-size: 14.0pt; line-height: 107%;">WOD: 6 Rounds for time<o:p></o:p></span></div>
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<span style="font-family: "Times New Roman","serif"; font-size: 14.0pt; line-height: 107%;">For Performance -<br />
15 Wall Ball<br />
10 T2B (sub to hanging knee raises)<br />
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For Fitness -<br />
12 Wall Ball<br />
10 Sit Ups or Hanging Knee Raises<o:p></o:p></span></div>
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<span style="font-family: "Times New Roman","serif"; font-size: 14.0pt; line-height: 107%;">Post results to comments.<o:p></o:p></span></div>
Coach http://www.blogger.com/profile/14841174788219715512noreply@blogger.com0