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Friday 7.25.14

Thursday, July 24th, 2014

You are still able to sign up for Coach Ryan's Oly Clinic and Gymnastics Clinics!  They run every Saturday through August 9th.  See coach Ryan to get caught up to speed from week 1!

Coach Olivia showing us "fast elbows"

About Today's WOD: The Secret Service Snatch Test

The Secret Service Snatch Test (SSST) is used in the selection process of Secret Service agents and to test agents’ fitness proficiency throughout their careers.

The rules are simple, perform as many kettlebell snatches in 10 minutes as possible.  The “prescribed” weight for men is 24kg (53#) and 12k (26#) for women.  You may switch hands as often as you like, set the kettlebell as often and for as long as you like, but your score is the total sum of snatches performed in the 10 minute period.  Check out the Fitness You Can Use website for the top SSST men’s and women’s scores.  The top male has a video documenting his 297 rep record setting performance that is nothing short of incredible and inspirational, check it out below!

 

WORKOUT Of the DAY:

STRENGTH: Strict Shoulder Press 5.5.5.5.5.

WOD: [ SSST ]

Perform as many kettlebell snatches in 10 minutes as possible. You may switch hands as often as you like, set the kettlebell as often and for as long as you like.   Your score is the total sum of snatches performed in the 10 minute period.

Compare to 1.24.14

Team Training: L1.  Hands cannot touch thighs.  No belts, gloves or wrist straps can be worn, tape only.

Buy-Out: 75' Prowler push 270/180 x5 sets

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Thursday 7.24.14

Wednesday, July 23rd, 2014

You are still able to sign up for Coach Ryan's Oly Clinic and Gymnastics Clinics!  They run every Saturday through August 9th.  See coach Ryan to get caught up to speed from week 1!

The CrossFit Games start this week!!

Click HERE to check out this year's event schedule.  You can watch the events streaming LIVE at www.Games.CrossFit.com

WORKOUT Of the DAY

STRENGTH:

Back Stepping Back Rack Lunge 10.10.10.10.10
SS w/ 20 Hollow Rocks

WOD: [ Speed Racer ]

5 FS
5 Lateral Burpees
X 10 rds

Team Training: Follow class

Post in comments below.

 

 

 

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Wednesday 7.23.14

Tuesday, July 22nd, 2014

RUNNERS USE CAUTION!

We love being able to run during our workouts at CrossFit EXP.  When sending members out for running workouts, safety is our number 1 priority.  Effective immediately, please follow these guidelines when heading out for your run:

  • Always run counter clockwise
  • If there is a delivery truck in motion around you, move to the OUTSIDE perimeter of the parking lot and let them pass
  • NEVER pass between the building and a truck (especially one backing up)
  • Use caution when taking corners and watch for incoming traffic
  • Be aware of vehicles backing out of parking spots, you may be running in their blind spot

PARKING NOTICE: Please be courteous to our neighbor's labeled parking spots in front of their doors.  DO NOT park in these.  You may park in any of the spaces in front of the road along with the overflow parking out back.  If you do park in our neighbors spots, they will start towing cars.  Thank you for your continued awareness! 

Cody

WORKOUT Of the DAY

STRENGTH: None.

WOD: [ Partnered Games workout ]
With a partner, complete the following, 1 person working at a time-

3000m row
300 double unders
3 mile run 

Team Training: Active recovery day

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Tuesday 7.22.14

Monday, July 21st, 2014

ROOSTERS rocking their new shirts! "Just sleep faster"-Arnold

WORKOUT Of the DAY

STRENGTH:

L- Sit max on 2 min x5

WOD: [ Angie ]
Pull ups
Push-ups
Sit ups
Air squats

L1: 100 reps each
L2: 80 reps each
L3: 60 reps each

Team Training: follow class

Post in comments below.

 

 

 

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Monday 7.21.14

Sunday, July 20th, 2014

Congrats to Sam N for joining the Muscle-Up club!

WORKOUT Of the DAY

STRENGTH:

C&J 1RM (20 min)

WOD: [ Choco ]

5 DL
7 Box Jumps
9 min AMRAP

Class: BW DL/ High BJ (jump up step down)

Team Training:

1.5xBW, 30/24 BJ

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