Archive for: September, 2019

Tuesday October 1, 2019

Knowing is not half the battle. It’s not even a quarter. Ot’s the first 10%,if that. Action is 90%. Primer: 2 Rounds: 60s Row | 60s Box Step Ups | 60s Inchworms Barbell Warm Up: 5 GM | 5 BS | 5 Elbow Rotations | 5 Strict Press and Reach | 5 Deadlifts | 5…

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Monday September 30, 2019

The 2020 CrossFit Open kicks off with Friday Night Lights on October 11 at 5 pm! Click Here to Sign Up “Adversity will change us, but how it changes is us the choice.” Primer: 5 Rounds: 100M Run 10 PVC Pass Throughs 10 PVC Overhead Squats 10 Sots Presses Technique – 3 x 3 Snatch…

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Sunday September 29, 2019

“Intensity makes a good story. Consistency makes progress.” Strength: Push Press 5×5 WOD: “Pump It Up” 5 Rounds: 5 Strict HSPU 5 Strict Pull Ups 10 Double DB Strict Press 10 Single DB Bent Over Row (Each Arm) Performance: Elevated Strict HSPU Fitness: 3 Wallwalks | 15s Hold Above the Bar | Fitness Light: 3…

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Saturday September 28, 2019

“It’s hard to see your progress when you are deeply immersed in the process. Before you let doubt take control, examine how much you have grown/ accomplished by mentally taking a big step back so you can look at the whole picture.” Primer: 3 Rounds: 40s Shuttle Run 30s Push Up Plank Hold 20 Reverse…

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Friday September 27, 2019

Click Here to Register for the 2020 CrossFit Open. It kicks off with Friday Night Lights at Warlock CrossFit on October 11, 2019! “Problems are simply opportunities in work clothes” Primer: 5 Hang Muscle Cleans | 10 Strict Press | 10 Box Step Ups | 10 Push Ups 5 Hang Muscle Cleans | 10 Push…

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Thursday September 26, 2019

“You don’t have to be great to start but you have to start to be great.” Strength: Find A 1 RM Weighted Ring Dip (Combined weight for you and your partner) WOD: “Jack and Jill (Teams of 2) 3 Rounds For Time: 21 Synchro Russian KB Swings @ 70/53 42 Wallball @ 20/14 600M Run…

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Wednesday September 25, 2019

“Wisdom is the reward you get for a lifetime of listening when you’d have preferred to talk” – Doug Larsen 10 Minutes for Quality 3 Strict Pull Ups 6 Push Ups 9 DB Goblet Squats 12 Reverse Lunges (6 per side) 15s Plank Warm Up Round 1 5 Cal Row | 5 C2B | 5…

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Tuesday September 24, 2019

“The world as we have created it, is a process of our thinking. It cannot be changed without changing out thinking” – Albert Einstein Primer: 3 Rounds: 200M Run | 5 Inch Worms | 30s Bike | 3 Wall Walks 200M Run | 5 Inch Worms | 30s Bike | 20 Shoulder Touches 200M Run…

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Monday September 23, 2019

“The problem is 98% of people are sitting on 50/50 their whole fucking life, which means their 0/0” Primer: on the 90s x 5 Hang muscle Snatch + 2 power snatch + 3 OHS + 4 sots press Remaining time mobility work or climb in weight. Strength: 5 x hang power snatch + 2 power…

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Sunday September 22, 2019

“Action leads to opportunity” WOD: “Little Red Riding hood” 3 Rounds: 75 Double Unders 50 Overhead Lunges @ 45/25 25 Cal Row Performance: RX Fitness: 150 single unders |OH lunges @ 35/15 | 25/20 Cal Row Fitness Light: 75 Single Unders | OH lunges @ 25/10 | 20/15 Cal bike for row 20/15

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