June 2012

June 2012

Two Jump Burpees

Buy-In: 3x 200m Run 20 Jumping Jacks 15 Air Squats 10 KBS (24/16) Strength: 8×2 Clean and Jerk at 75% (20 Minutes) WOD: For Time: 800m Run 30 Deadlifts @ Body Weight 30 Burpees + 2nd Jump 60 LHPU 200m Run

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Double Rounds For Time

****Next weekend (THE WEEK AFTER THE 4TH OF JULY), we will be having ONLY 1 CLASS ON SATURDAY @ 9:00am (JULY 7TH) AND NO CLASSES ON SUNDAY (JULY 8TH)!   Enjoy the weekend with your family and friends and celebrate the 4th of July since it’s mid-week this year**** Buy-In: 500m Row :30 Bar Hang 30

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Hey, Thrusters, It’s Been A While

Buy-In: Sprinting Plyos: -Ham -Quad -Hips -Calf Endurance: 2 Rounds of: 200m-400m-600m *Rest Walk Time (20 mins) WOD: Every Minute For 10 Minutes: 5 Thrusters 7 Pull-Ups *Finish round you stop on, then perform 15 burps for each minute that round

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Clean And Jump

Your bar should never be light enough to do this: [youtube=http://www.youtube.com/watch?v=FHGY-Ez3ePQ] Buy-In: Outdoor Plyos Skill: Atlas Stones! WOD: 12 Minute AMRAP: 6 Hang Squat Cleans (135/95) 12 Box Jumps (20) *Alternate with Partner. So partner A does HSC, then B does HSC

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Drew Is Programming, So Get The Ice Bath Ready!

 Reminder: Coach Renee is back in action, so CrossFit Kids is back on tomorrow. Pups (Ages 3-5)- 3:45-4:05 Cubs (Ages 5-10)- 4:10-4:40 Tigers (Ages 10-12)-4:45-5:15 Buy-In: 5 Min Jump Rope Strength: 3 Sets: Max Push-Ups Max Pull-Ups ***Pull-Ups Immediatley Follow Push-Ups (10 Min Cutoff) WOD: 200m Run 12 Squat Snatches (115/75) 40 Wall Ball Shots

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“Hope”

CrossFit “Hope” was designed to raise money for St. Jude’s Children’s Research Hospital. The average cost of a day’s operating cost at St. Jude’s is $1.7 million dollars, so CrossFit’s goal is to raise $1.7 million dollars for the hospital. After you complete “Hope” today check out how your scores match up to the rest

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Just Two Mini WOD’s

Buy-In: 800m Run Everett Warm-up Mobility: Foam Roll WOD #1: 8 Minute AMRAP of: 5 Clapping Push-ups 10 Hollow Rocks WOD #2 8 Minute AMRAP of: Curb-to-Curb Sprint 10 Jumping Squats (25/15)  

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“Helen”

Take a close look at this picture if you are wanting to compete with our team!  We have two events coming up as well as a team lift open.  This means that on August 4th, we will be maxing out and attempting skills as well.  This is a GREAT opportunity to come in and push

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Hop Around

Today is your day to perfect your double under skills and max out your max height box jump. Check out this standing “box” jump! [youtube=http://www.youtube.com/watch?v=PUJ1R1J2DjY] ***CrossFit Kids classes are cancelled until next week!  Make sure you take note!  Sorry for any inconvenience.  But get ready for something big coming here at the Rector location… Buy-In:

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Got To Use That Bar

Check out what Louie Simmons has going on with his snatch progression! [youtube=http://www.youtube.com/watch?v=4BbrKL7ZM2o] Buy-In: 10-1 Squats/Push-Ups PVC Shoulders Burgener Warm-Up Strength: Max Snatch WOD: 10 Minute AMRAP of: 7 SDLHP (75/55) 7 Burpees Over The Bar

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