Monthly Archives: May 2018

Friday, June 1st

By Travis Schliesser  Dwayne Johnson Does “Murph” with John Krasinski -BarBend A) 4 sets of: Back Squat x 5 reps rest 60 seconds  (Set 4 is for max reps, where 3 is the minimum)  Single Arm Ring Row 5-8 reps immedietly after each set of squats...

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Thursday, May 31st

By Travis Schliesser  — Happy Birthday Coach Katy! — Come grocery shopping with Katy!- Flex Fuel Life Warmup with Chris Hinshaw- CrossFit Journal — A) Hinshaw Warm Up *Walking pace: High knee karaoke Over the hurdle Knee to...

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Wednesday, May 30th

By Travis Schliesser   Happy Birthday Jessica and Scooter!! How to Increase Your Bench Press Without Benching BarBend A) 3 sets of: Bench Press x 8 reps Build to an 8 rep max. Try to go slightly heavier than last week.  rest 2 minutes  B) 2...

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Tuesday, May 29th

By Travis Schliesser Fallen But Never Forgotten -CrossFit Journal A) 3 sets of: Romanian Deadlift x 12 reps  Build over the sets to a 12 rep max. Then… Take 90% of “A” and perform another 10-12 reps. B) 3 Rounds: 25 Medicine...

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Monday, May 28th

By Travis Schliesser    “Murph” Is For Everyone Hero WODs are usually longer, harder, and heavier—more grueling than your average WOD. “Murph” is no exception. But “Murph” is also for everyone who wants to do it. As always, we...

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Saturday, May 26th

By Travis Schliesser   A) 5 sets of: Hang Power Clean x 2 reps Build over the set to a heavy double B) “DT”  5 Rounds: 12 Deadlifts 155/105 9 Hang Power Cleans 155/105 6 Push Jerks 155/105 Choose a weight that would allow you to...

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Friday, May 25th

By Travis Schliesser  Your Unreasonable Assumption of Comfort in Weightlifting– Catalyst Athletics Elijah Muhammad: 12 Things You Didn’t Know About Me Athlete Daily A) 3 sets of: Back Squat x 4+ reps  rest 2 minutes Set 3 is a Max Rep set...

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Thursday, May 24th

“Murph” Is For Everyone Hero WODs are usually longer, harder, and heavier—more grueling than your average WOD. “Murph” is no exception. But “Murph” is also for everyone who wants to do it. As always, we have a scaling option that is...

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