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20141221 SUNDAY OLY & TEAM WOD
20141221 SUNDAY OLY & TEAM WOD
OLYMPIC LIFTING
‘Advanced’ Olympic Lifting with Coach Taryn
TEAM WOD
WOD
In teams of 2. Alternate working minutes with partner but score is individual total reps.
(1 minute work / 1 minute rest / next station) 10s Transition between minutes May go in any order but everyone rests 3mins at same time (after completing each movement once)
2 Rounds for total reps (cumulative)
1) Max Calorie Row 2) Hang…
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20141206 SATURDAY TEAM & OLY
20141206 SATURDAY TEAM & OLY
OLYMPIC LIFTING TECHNIQUE: 3 Position Snatch Grip Deadlift Above Knee, Hip, High Pull Build heavy
LIFTING: 3 Position Snatch 1x Floor 1x Below knee 1x Above Knee Build to max
TEAM WOD Teams of 3 2 People work at a time (1 Rowing, 1 working)
Max Reps in 22 Minutes: Calorie Row
Weight increases after every completed round (45/35 – 65/55 – 95/65 – 115/75 …) 60x Thrusters 30x Burpee OTB 60x Hang…
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20141129 SAT TEAM AND OLY
20141129 SAT TEAM AND OLY
OLYMPIC LIFTING Working on the clean with coach Taryn
TEAM WOD Strict 24min CAP Teams of 2 3 Rounds for time work must be shared evenly
60x Goblet Squats (16kg / 12kg) – Wt’d pistol = 5 reps 20x Chest to Bar Pullups (mod up to red band, otherwise do regular pullups/mods) 30x Hang Power Cleans (135/95)
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TEAM WOD & OLY
TEAM WOD & OLY
Since yesterdays post didn’t go through when it was supposed to I will re-post this:
Apparel, supplements, etc. will all be dealt with slightly differently now. I know nobody is stealing from us but far too many things have ‘gone missing’ in the past 2 weeks so we have to change things up.
From now on there is only ONE of each item out. You may take a look at it, try it on, etc. when you have…
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20141029 WEDNESDAY
please remember we are re-testing for #PALEOctober on Thursday! So if you’re feeling beat up, take a rest day tomorrow! If you’re feeling fresh tomorrow is short and quick and should not affect your performance on the re-test, but be ready to go 100% on Thurs.
Also, Lululemon Team buy Thurs night: https://www.facebook.com/events/1571233509766434/
And #PALEOctober / Halloween Hangover…
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20141008 WEDNESDAY
A couple reminders:
It’s a long weekend this weekend so regular schedule Saturday, CLOSED Sunday, and 10+11am Team (turkey) WOD on Monday! This also means YOGA will be Monday at 5:30 instead of Sunday.
Signup a team and register to join us for CrossFit24! 24 WODs in 24 hours fundraising for the spcial olympics! If you’re not going to join us, then donate! Details are here: http://www.raincityathl…
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20140927 SATURDAY TEAM & OLY
20140927 SATURDAY TEAM & OLY
Today’s WOD WARMUP General (run / row / skip) Dynamic Stretch Rack Mobility and quad barbell smash
TECHNIQUE Practicing dropping under an empty bar – pull yourself to the bar
LIFTING 1x PC + 1x HPC + 1x HHSC 1x Power Clean 1x Hang Power Clean 1x High Hang Squat Clean TEAM WOD WARMUP Hilly Yogs x2 Dynamic Stretch Foam Roll + barbell smash quads TEAM WOD Prepping for this evening……
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WOD
Today’s WOD
WARMUP (15min)
2x Arm Bar 10x Banded OHS 10x Banded dislocates 10x Banded Good morning
Banded OH stretches OR foam roll QOD
STRENGTH (20min)
Barbell warmup/tech (5min)
E90s x10 sets build to max for complete complex
Advanced: 3 Position Snatch 1x Above knee 1x Below knee 1x Floor
Beginner: 3 Position snatch V2 1x Hang Power Snatch 1x Full Power Snatch 1x Hang Squat Snatch
There will…
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