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  • Saturday, 7/29/17

    CrossFit WOD Class Run 2 mile Morley Field trail OR Equipment Load / Unload WOD WE’RE MOVING! Time to load the equipment onto the Short Bus, then unload it at the new space. Show up at 830AM, 930AM, or 1030AM, we’ll have stuff to load …

  • Friday, 7/28/17

    CrossFit WOD Class Strength: 1 Power snatch+3 OHS. Score is max weight for this complex. WOD: 4 rounds, 1 minute at each station: MAX DU’s MAX DB snatch 50#/35# MAX V-ups Rest 1 minute Score is total reps. America’s Finest Boot Camp AFBC Benchmark #9 …

  • Thursday, 7/27/17

    CrossFit WOD Class Strength: Push press 7×3 WOD: 21-15-9 reps for time of: Hang power cleans 135#/95# Lateral burpees over the bar

  • Wednesday, 7/26/17

    CrossFit WOD Class Strength: 3x 100 meter KB front rack dual carry* This is a terrific upper back and scapular developer. It combines trunk and core strength and stability. Keep the elbows pointed down and shoulder blades packed. Try to resist shrugging up. Increase the …

  • Tuesday, 7/25/17

    CrossFit WOD Class WOD: For time: 1000m Run THEN 3 rounds of: 20 Box Jumps 24″/20″ 30 Sit-Ups THEN 1000m Run Accessory: POST WOD 3x/10 side DB or KB single arm rows

  • Monday, 7/24/17

    NO RACKS THIS WEEK, THANKS TO EVERYONE WHO HELPED US MOVE THEM! CrossFit WOD Class Skill: Split jerk technique 10-15 minutes. Strength: 10 EMOM 1 clean (full) and split Jerk. Increase the weight each set, if you deem fit. WOD: 6 AMRAP- 5 push ups, 10 …

  • Weekly WODs – 7/24 to 7/29

    Monday, 7/24/17 NO RACKS THIS WEEK, THANKS TO EVERYONE WHO HELPED US MOVE THEM! CrossFit WOD Class Skill: Split jerk technique 10-15 minutes. Strength: 10 EMOM 1 clean (full) and split Jerk. Increase the weight each set, if you deem fit. WOD: 6 AMRAP- 5 push …

  • Saturday, 7/22/17

    CrossFit WOD Class WOD: Partner WOD! 20 min AMRAP: 20 Toes to Bar , 20 Box step ups 24″/20″ , 20 KB sumo deadlift high pulls 70#/53#, 100 meter overhead plate carries 45#/25# * only one person can work at a time. Partners must split …

  • Friday, 7/21/17

    NO 630PM CROSSFIT WOD CLASS. VIRGINIA’S FAREWELL HAPPY HOUR IS TONIGHT, MEET AT THE OFFICE IN NORTH PARK (IT’S A BAR, NOT YOUR JOB – 3936 30th St) BETWEEN 530PM AND 730PM (COULD GO LATER – WHO KNOWS??). GIVE VIRGINIA A PAT ON THE BACK, THANK …

  • Thursday, 7/20/17

    CrossFit WOD Class Skill: Benchmark: Max Double Unders UB – 10 mins – Once you set a PR, work on triple unders – If you don’t have DU, use this time to practice. WOD: “Ali 3-Year Anniversary WOD” 100 meter sprint, 10 chest to bar …

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