Monthly Archives: Sep 2016

Saturday, September 31st

Performance is in red, Competition is in blue A) Four sets of: Hang Power Clean x 3 reps Rest 60 seconds Double-Under Practice x 45-60 seconds Rest 60 seconds Double Kettlebell Front Rack Walking Lunge x 12 steps Rest 60 seconds B) Team WOD In...

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Friday, September 30th

Dan Bailey’s First “Jackie” -CrossFit Performance is in red, Competition is in blue A) 2 sets of: Back Squat x 5 reps (heavier than last week) Rest 2 minutes B) 2 sets of: Front Squat x 3 reps (heavier than last week) rest 2...

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Wednesday, September 28th

Performance is in red, Competition is in blue, A1) 3 sets of: Deadlift x 3 reps (add 5-10 lbs to last week) rest 30 seconds A2) 3 sets of: Box Piked Handstand Pushup x 5-10 reps Rest 2 minutes (1-2 AbMats are ok. From your knees is easier than...

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Tuesday, September 27th

The Elbow Problem -Starting Strength Sticky Catch Position -CrossFit Performance is in red, Competition is in blue, Links are in green A) On the minute, for 15 minutes: Single Arm Kettlebell or Dumbbell Snatch x 3 reps each arm 3 Burpees A) In...

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Saturday, September 24th

Open gym will close at 10am this morning so plan accordingly!  The Cascade Classic schedule and heat times can be found HERE Performance is in red, Competition is in blue A) Complete as many rounds and reps as possible in 7 minutes of: Row 250...

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Friday, September 23rd

Performance is in red, Competition is in blue, A) 2 sets of: Back Squat x 5 reps (heavier than last week) Rest 2 minutes B) 2 sets of: Front Squat x 3 reps (heavier than last week) rest 2 minutes C) 12 Minute AMRAP 30 Double-Unders 15 Air Squats...

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2020 Borst Ave., Unit 2 Centralia, WA 98531