Monthly Archives: Sep 2017

Saturday, September 30th

Performance is in red, Competition is in blue, Links are in green A) 3 sets – Casual pace 4 Strict Pullups 6 L seated dumbell press 12 Dumbbell snatches 35/20 Rest exactly 60 seconds between sets B) 3 Rounds For Time 30 Burpees  30 Abmat...

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Friday, September 29th

Performance is in red, Competition is in blue, Links are in green A) On the minute, for 4 minutes:  2 Tall Cleans B) On the minute, for 4 minute: 2 High Hang Squat Cleans C) On the minute, for 4 minutes: 2 Hang Squat Clean  Focus on speed under...

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Thursday, September 28th

Many of you may remember Red from the pre-CrossFit days. It is with great sadness that I write to inform you that last night, Red’s only child Colby passed away in a tragic accident. To learn more, click the link below. On behalf of Adam...

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Wednesday, September 27th

Many of you may remember Red from the pre CrossFit days. It is with great sadness that I wright to inform you that last night reds only child Colby, passed away in a tragic accident. To learn more click the link below. On behalf of Adam, Colby...

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Tuesday, September 26th

  Happy Birthday Jared!     Performance and Competition are in red A) Row Repeats Row 1000 meters @ 90% rest 12 minutes  Row 1000 meters @ 95% rest 12 minutes  Row 1000 meters @ 95%+ *Set monitor to count DOWN from 1000m  Be...

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Monday, September 25th

Happy Birthday Caytee!! Foundations begins tonight! Rx Gone Wrong -CrossFit Journal   Performance is in red, Competition is in blue, Links are in green A) 3 sets of: Hang Power Clean x 5 reps Rest 45 seconds Alternating Lateral Lunges x 10...

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Saturday, September 23rd

Norwegian Rock Climber Magnus Midtbo’s 1-Arm Muscle-Up -BarBend Performance and competition are in red, Links are in green A) 3 sets of: 3 minute AMRAP 9 Calorie Row 35 Double unders Rest 3 minutes between AMRAPs & 6-10 minutes before part B...

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Friday, September 22nd

Performance is in red, Competition is in blue, Links are in green A) On the minute, for 6 minutes:  2 Tall Cleans B) On the minute, for 6 minute: 2 High Hang Squat Cleans Focus on speed under the bar on these drills today. C) 5 rounds, not for...

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