Monthly Archives: November 2016

12.1.16

    CrossFit FMS WOD:   1.)  Warm-up 2 rds 250m row 30 jumping jacks 10 back squats 45/35 10 lunges WOD:  Strength: Back squat 7×2 start at 70% and climb if possible then Metcon: AMRAP 7 10 sdhp 135/95 … Continue reading

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11.30.16

https://crossfitlubbock.com/news/2016/11/29/metabolic-competence-awareness Warm up 2 rds 15 calories airdyne 50 singles 15 jump squats 10 push ups WOD Strength/Skill Pistol progressions/scales single leg lateral step up elevated heel (bumper plate/change plate) weighted (light to offset) banded Metcon 4 RFT 18 calories … Continue reading

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11.29.16

  Warm up 3 rds 10 calories airdyne 10 good mornings 10 btn presses (snatch grip) 10 bar kips WOD Deadlift 5×3 start at 70% and climb if possible Then Metcon 40 chest to bar pull ups 30 power snatches … Continue reading

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11.28.16

  Warm up 3 rds 250m row 30 jumping jacks 10 rdl 45/35 10 front squats WOD Strength clean and jerk complex-establish a heavy complex of 1 clean + 1 hang clean + 1 jerk then Metcon 3 RFT 500m … Continue reading

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11.23.16

Thanksgiving week schedule: Wednesday- morning and lunch classes only Thursday-Closed Friday- 1 class only at 12pm  Saturday- 9am yoga and 10am WOD   Warm up 2 rds 200m run 50 singles 10 good mornings 45/35 10 btn presses-snatch grip 10 … Continue reading

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11.22.16

Thanksgiving week schedule: Monday and Tuesday-normal class schedule Wednesday- morning and lunch classes only Thursday-Closed Friday- 1 class only at 12pm  Saturday- 9am yoga and 10am WOD   Warm up 400m run 3 rds 25 jumping jacks 10 jump squats … Continue reading

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11.21.16

  Warm up 2 rds 250m row 30 jumping jacks 10 rdl 45/35 10 front squats 10 push ups WOD Strength clean complex-establish a heavy complex of 1 power clean + 1 hang clean(full) + 2 front squats then Metcon … Continue reading

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