Friday, 4.03.15

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IMG_6906

Amateur

Power Clean 5×3 (add 2.5 lbs to last workout)

Collegiate

Power Clean 1 RM

Conditioning

Fight Gone Worse

Complete three rounds of 1 minute at each station. Rest 1 minute between rounds.

55/25 lb DB Thrusters – Max Reps 95/75 lb Power Snatch – Max Reps 20″ Box Jump – Max Reps 95/75 lb Push Press – Max Reps Row – Max Calories

*Spend one minute at each of five stations, resulting in a a five-minute round after which a one minute break is allowed before repeating. This event calls for three rounds. The clock does not reset or stop between exercises. On call of ‘rotate,’ the athletes must move to the next station immediately. One point is given for each rep, except on the rower, where each calorie is one point.

Friday 4.3.15

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If you have checked the blog this week you'll know that we put Friday's Wod to a vote! You guys voted on the wod, and the results are in! Enjoy a good training montage with Calvin before the workout For time: 50 Box jump, 24 inch box 50 Jumping pull-ups 50 Kettlebell swings, 1 pood Walking Lunge, 50 steps 50 Knees to elbows 50 Push press, 45 pounds 50 Barbell Good Mornings 45 50 Wall ball shots, 20 pound ball 50 Burpees 50 Double unders Notes: If you are gunning for the leaderboard today, All standards are hyperlinked. Be sure that you keep every repetition honest! Also, you may notice there is a change from back extensions to Barbell good mornings, we only have a few GHD's, and we would like to not have to run multiple crazy heats.

Thursday, 4.02.15

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Amateur


Squat 3×5 (add 5 lbs to last workout)
Bench Press 3×5 (add 2.5 lbs to last workout)


Collegiate

Bench Press 1 RM
Barbell Lunges 4×6 each


Conditioning


5 Rounds of 
1 min to preform: Wall Walk with Push Up – 3 Reps
1 min to preform: 2/1.5 Pood KB Swing – 15 Reps
1 min to preform: 45/25 lb Russian Twist – 30 Reps

Amy Qualified for Masters Regionals!

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Congratulations to Amy VanDyck moving on to Masters Regionals Events - she placed in the top 200 in her age division in the WORLD! What does this mean? Four events will be released at 5 p.m. PT, Thursday, April 17 on Games.CrossFit.com. After they are released, we will decide what days and times Amy and a few others will be performing those wods over the course of the 5 days. Once it gets closer we will release the times Amy will be performing the wods if anyone would like to come out and spectate! In 2014, CrossFit introduced the first-ever Masters Qualifier. The top 200 masters athletes each age division in the world—40-44, 45-49, 50-54, 55-59 and 60-plus—will have from Thursday, April 17 to Monday, April 21 to complete four events. Events may be completed in any order. All four event scores must be submitted no later than 5 p.m. PT on April 21. Masters athletes will have five scores recorded to determine the top 20 in each age division. The first of five scores for each masters athlete will be their final Open ranking. The other four scores are the final rankings of each event from the Masters Qualifier. Athletes may be asked to submit video of one of the four events. Masters athletes are encouraged to film each of the four Masters Qualifier events. The 20 athletes with the fewest points at the end of the Qualifier will receive an invitation to compete at the CrossFit Games in Carson, Calif.

Thursday 4.2.15

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[vc_row][vc_column width="1/1"][text_output]A. 6 minute amrap 5 strict press 95/65 15 Burpees over the bar rest 3 minutes 4 minutes 10 Push press 95/65 10 Burpees over the bar rest 3 minutes 2 minutes 15 Push Jerk 95/65 5 Burpees over the bar[/text_output][/vc_column][/vc_row][vc_row][vc_column width="1/1"][accordion][accordion_item]Educational Material Press Push Press Push Jerk[/accordion_item][/accordion][/vc_column][/vc_row]

New Swag Up for Preorder!

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