Month: October 2017

November 1, 2017

BUILD A. Snatch grip RDL 3×8 @21×1 B. BB Pendlay rows 4×5 BREATHE 12-10-8-6-4 Reps DL (225/135) 30-25-20-15-10 Reps WB (30/16) 10-8-6-4-2 Reps Strict T2B

October 31, 2017

BUILD A1. Chin ups @31×1 5,5,3,3 A2. SA DB Z press x8 ea @2111 BREATHE AMRAP 3 20 DU 10 STO 95/65 3 MU -REST 1 min AMRAP 3 10 STO 20 DU 3 MU -REST 1 min AMRAP 3 3 MU 10 STO 20 DU

October 30, 2017

BUILD A. Thruster from the rack 5,5,3,3 reps B. Accumulate 2 min in double KB front rack wall sit hold BREATHE 3 RFT 250m row 6 Front squats 135/95 20 cal row 4 Squat cleans :20 row sprint 2 Thrusters

APRÈS CROSSFIT-Final Teams

Hey Athletes…… This is the updated list for the Throwdown   Team 1 Richard Howlett Kristy Herschel Maya Arthur Team 2 Tim Palmer Kaci Wendy Feng Team 3 Gilby Sara Lombardi Kerry Maynard Team 4 Dr. Mel Kyle Sminkey Karen Venzia Team 5 Brian Cunningham Nini Laura Vina Team 6 Pua Alexander Lue Tanya Dennis Team 7 Gerry Cam Caroline Team 8 Chris …

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October 27, 2017

BUILD A. 10 min to build to a heavy power Snatch B. 2 RNFT 10 SA KB OHS ea 20M low crawl BREATHE EMOM 14 Odd min.. 3 PS @70% of A Even min..5 ring dips + MX L sit holds until :40

The Afterparty

We’re getting excited for our Internal Throwdown this Saturday at 9am! We can’t wait to see everyone there! After, please join us at 3pm at Precinct for an after party! As a reminder, We are asking all volunteers/judges to show up at 209 Columbus Ave at 8am sharp.   We are asking all athletes to show up at …

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October 26, 2017

BUILD A. Wide stance box squats 4×8 B. 3 min MX distance FC AHAP BREATHE 5 rds “Cindy” 50 cal row 3 rds “Cindy” 30 cal row 1 rd “Cindy” 10 cal row

October 25, 2017

BUILD A. Snatch grip DL 3,3,3,3 B. Muscle snatch x2 plus 1 OHS 4 sets building BREATHE 4 rds with 1 min rest btw ea rd 40 DU 10 box jump overs 10 KB DL plus reverse lunge ea leg AHAP

October 24, 2017

BUILD A. Chin ups 4×3-5 reps @31×1 B1. Plate depth push ups @2111 x8-10 B2. SA DB plank bench row x12 ea 3 sets of B BREATHE AMRAP 12 250m row 5 T2B 4 HSPU 3 burpee over erg 2 MU *Sub 4 CTB for MU

October 23, 2017

BUILD A. 2 RNFT 1/2 kneeling DB press x8 ea Double KB Front squats @32×1 x8 25m front rack carry B. Thruster from the rack 3×5 reps BREATHE For time 400m run 10 Hang Power Cleans 135/95 15 WB 8 HPC 20 WB 6 HPC 25 WB 4 HPC 30 WB

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