July 2015

July 2015

DT

WARM-UP: 200m Run PVC Complex SKILL: 12 Minutes to find: 2 Rep Push Press THEN 1 set ME at 75% WOD: Partner DT 14 Minute AMRAP P1- 400m Run P2: 12 DL (155/105) 9 Hang power clean 6 Push Jerks

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Waterfall Chasing

WARM-UP: 2X 250 Row 10 Inverted row 10 Straight leg sit-ups 10 LHPU SKILL: Post WOD mobility WOD: Teams of 3, Waterfall Style: 4 Rounds 250m Row 20 Slamballs 20 Sit-ups 20 Wallballs (20/14)

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Sledding together

WARM-UP: 400m Run Plyos SKILL: Team of 3 or 4: 3 Weighted sled push 1- 140/90 2- 190/120 3-240/150 WOD: 12 Minute AMRAP 5 HSPU 10 KB Lunges (24/16) 15 KB Swings

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Muscle-up Clinic

  To register and reserve a spot, click the button below and go to “Programs.”        

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Overhead Squat!

WARM-UP: PVC complex Barbell warm up SKILL: 12 Minutes to find: 1 Rep OHS THEN 1 Set ME at @70% of 1 rep WOD: 10-8-6-4-2 200m Run Power Snatch (115/75) (1 200m run followed by 10/8/6/4/2 power snatches)

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The Development of the Muscle-up

The Development of the Muscle-up in CrossFit As one of the most coveted movements in CrossFit, the Muscle-up is seen as a huge milestone in an athletes individually progress and development. Don’t be fooled, it’s not as easy as CrossFit Games athletes make it look. To properly and safely achieve one, you must be patient,

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Step it up

WARM-UP: 2X: 200m Run Fence drills 10 Squats 10 Lunges 10 Jumping squats SKILL: Front rack step ups 3X16 total WOD: 4 Rounds: 10 TTB 10 DL (225/155) 10 Burpee over bar

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Sunday’s Special

WARM-UP: Plyos Barbell warm-up WOD: 3 Rounds: Sprint 100′ 10 Burpee box jump overs (30/24) 10 Power Snatches (115/75) 10 TTB Sprint 100′ * Rest 2:00 between rounds

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Time Trial

WARM-UP: 400m Run Plyos SKILL: 500m Row TT WOD: 15 Muscle up (bar or ring) 25 Thrusters (135/95) 30 Hang P.Clean 800m Run

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Fri-YAY

WARM-UP: 2 Shuttle Runs Plyos SKILL: 10 Minute EMOM M1: 4 TTB + 4 HR push-ups M2: 4 HSPU + 4 C2B WOD: 400m Run 21 Clapping push-ups :30 HS hold 21 FSQ (135/95) 15 Clapping push-ups :30 HS hold 15 FSQ 9 Clapping push-ups :30 HS hold 9 FSQ 400m Run

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