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11-20-17 WOD

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Hey everyone! Remember we have a short week this week. We are closed Thursday for Thanksgiving and will be open from 930am-1130am on Friday for open gym. A WOD will be on the board for anyone who wants to complete it, otherwise you will be free to work on whatever you choose. Saturday class will be back to normal.


WOD (Monday)

2000 meter row


3 rounds for time:

20 Power cleans @135/95

20 lunges @135/95

20 Hand Release Push-ups


11-14-17 WOD

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Yesterday we found our CrossFit Total so in order to recover properly for the rest of the week we are going to use today as an endurance day.


Row 500 meters

20 strict toe to bar

Row 1000 meters

50 abmat sit-ups

Row 2000 meters

40 russian twists each side (20/14)


*No score necessary*

11-13-17 WOD

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CrossFit Total

  • Squat
  • Press
  • Deadlift

The CrossFit Total is the sum of the best of three attempts at the squat, the press, and the deadlift. These are the 3 most effective lifts for developing and testing functional strength as well as the 3 lifts that make up the core of all functional movements used in CrossFit.

During the lifts: 

Press- no excessive lean back, arms locked out at the top

Deadlift- no lifting straps allowed, hips and knees locked out at the top

Squat- hips must lower below the knee

Warm-up: Due to limited racks, we will have you warmup in all 3 movements instead of warming up for each movement one at a time. 

5, 3, 2, 1, 1, 1

The attempts:

The first lift should be a weight you can do for a heavy triple

The second lift should be a weight you know you can do for a heavy single

The third lift will be the weight you want to try and reach

NOTE: These lifts should all be attempts of YOUR personal best NOT anyone else’s.

11-10-17 WOD

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Heavy Day

Squats – super slow

10 reps – 3 second pause in the bottom

6 reps – 5 second pause

2 reps – 10 second pause

6 reps – 5 second pause

10 reps – 3 second pause

*Go as heavy as possible for each set but be careful! Those pauses add some extra toughness to the squat. We want to maintain the midline stabilization as much as possible*