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Tag

CrossFit

Wednesday 4.6.11

April 5, 2011, , , , , , , , 0
TODAY’S WORKOUT Skill: Partnered L-sit 20 sec hold x 6 sets Workout: (scale as needed) 10 Burpees 20 KBS (70/53) 30 Double Unders 20 min AMRAP STUDIO NEWS! NEW Classes! – It’s no secret that we are growing. Take a look around the studio and there are many new faces. Due to our increase in...
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Tuesday 4.5.11

April 4, 2011, , , , , , 0
TODAY’S WORKOUT Strength: Strict Shoulder Press 4 sets of 6-10 reps on 2 min Workout: (scale as needed) 3 Clean & Jerks (155/105/80 lbs) 200m Run 5 rounds for time 15 min CAP MEMBER FEEDBACK “Hi Patrick, I wanted to share with you that last February (2010) is when I had pulled my back out...
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Monday 4.4.11

April 3, 2011, , , , , , , 0
TODAY’S WORKOUT Skill: Pistols (or a scaled version) 3-5 sets of 10 reps per leg Workout: (scale as needed) 75 Air Squats 50 Pull-ups 25 Sit-ups 50 Air Squats 50 Pull-ups 50 Sit-ups 25 Air Squats 50 Pull-ups 75 Sit-ups For time, 30 min CAP *If unable to do unassisted pull-ups then substitute vertical rows....
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Friday 4.1.11

March 31, 2011, , , , , , , , , , 0
TODAY’S WORKOUT: Strength: (Building strength: week 6 of 6, re-testing week) Power Clean 5x1RM (1.1.1.1.1)   Workout: 21 R-Arm DB Push-Press (45/30lbs) 50 ft. R-Arm DB Walking Lunge (45/30lbs) 21 L-Arm DB Push-Press 50 ft. L-Arm DB Walking Lunge   18 R-Arm DB Push-Press 50 ft. R-Arm DB Walking Lunge 18 L-Arm DB Push-Press 50 ft. L-Arm DB...
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Thursday 3.31.11

March 30, 2011, , , , , , , , , 0
  TODAY’S WORKOUT: Strength: (Building strength: week 6 of 6, re-testing week) Back Squat 5x1RM (1.1.1.1.1)   Workout:   “TABATA” Air Squat Pull-up Box Jump Push-up D-Under Sit-up    UPCOMING EVENTS: CrossFit Games Open – WOD #2 The 2nd WOD of the 2011 CrossFit Games Open is as follows. 9 Deadlifts (155/100) 12 Push-ups 15 Box...
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Wednesday 3.30.11

March 29, 2011, , , , , , , , , , , , , , , 0
  TODAY’S WORKOUT: Strength: (Building strength: week 6 of 6, re-testing week) Push Jerk 5x1RM (1.1.1.1.1)   Workout: 3 Burpees 5 Push Presses (115/80 lbs) 7 Foot-2-Bars 12 min AMRAP     UPCOMING EVENTS: CrossFit Games Open – WOD #2 The 2nd WOD of the 2011 CrossFit Games Open is as follows.  9 Deadlifts (155/100)...
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Tuesday 3.29.11

March 28, 2011, , , , , , , , , , , , , , 0
Today’s Workout:   Strength:  (Building strength: week 6 of 6, re-testing week) Dead Lift 5x1RM (1.1.1.1.1)   Workout:  (Compliments of CFNE)   “Sugar Daddy” 21 Deadlifts (225/155) 400m Run 15 Deadlifts (225/155) 400m Run 9 Deadlifts (225/155) 400m Run     Upcoming Events: CrossFit Games Open – WOD #2 Announcement – Tonight at 8pm! APRIL 2011 Athlete of the Month! Due...
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Monday 3.28.11

March 27, 2011, , , , , , , , , , , , , , 0
Today’s Workout:   Strength:  (Building strength: week 6 of 6, re-testing week) Front Squat 5x1RM (1.1.1.1.1)   Workout:  (CrossFit.com mainsite WOD 3.22.11) 70 Burpees 60 Sit-ups 50 KBS (53/35) 40 Pull-ups 30 HSPU’s 1 round for time.   Upcoming Events: CrossFit Games Open – WOD #2 Announcement – 3/29/11, 8pm APRIL 2011 Athlete of the Month! Due...
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Friday 3.25.11

March 24, 2011, , , , , , , , , , , , , , 0
Today’s Workout:   Strength:  (Building strength: week 5 of 6) A). Power Clean 5x3RM (3.3.3.3.3) or B). Overhead Squat 5x3RM (3.3.3.3.3)   Workout:  A). “Elizabeth” Power Clean (135/95) Ring Dip (sub Chest to Floor Push-ups if unable to do ring dip, no bands) 21-15-9   or   B). Option 2 Overhead Squat (95/65) Pull-ups 21-15-9     Member...
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Thursday 3.24.11

March 23, 2011, , , , , , , , , 0
Today’s Workout:   Strength:  (Building strength: week 5 of 6) Front Squat 5x3Rm (3.3.3.3.3) Workout:  100 Overhead Squats for time (95/65lbs) *10 Knees to Elbows each time you drop the bar.     Member Feedback! “Hi Nick & Patrick, Thanks for checking in on me.  That’s one thing that keeps me interested in FitCamp is that you...
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