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Monday July 1, 2013

6/30/2013

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Strength focus:

Push Press (based upon your 1RM)

5 x 30% (warm-up set)

5 x 40% (warm-up set)

3 x 45% (warm-up set)

5 x 55% (1st working set)

3 x 65% (2nd working set)

1+ 70% (to failure)

 

Then:

For Time:
4 Rounds of
30 KB Swings - American - 53/35
12 HSPU
12 Pull-ups


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Friday June 28, 2013

6/27/2013

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20 minutes to establish your 1RM Deadlift

Then

For Time:

5 rounds of: 

9 Pistols 

9 Ring Dips 

9 Thrusters 115/75

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Thursday June 27, 2013

6/27/2013

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For Time:

400 M run

15 stones to shoulder 140/90

400 M run

10 stones to shoulder 140/90

400 M run

5 stones to shoulder 140/90

400 M run
1 stone to shoulder 140/90

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Wednesday June 26, 2.013

6/26/2013

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3 Rounds for Time:

10 Squat Clean & Jerk 135/95

20 Wallball 20/14

 

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Tuesday June 25, 2013

6/25/2013

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Smolov Squat Cycle #2
Based off you 1RM back squats
5 x 7 @ 75%

Then:

For Time:
21-15-9

KB Snatch Right Hand 53/35

KB Snatch Left Hand 53/35

KB Swings - Russian (eye level)

0 Comments

Monday June 24, 2013

6/23/2013

0 Comments

 

Strength focus:

Push Press (based upon your 1RM)

5 x 35% (warm-up set)

5 x 45% (warm-up set)

3 x 50% (warm-up set)

3 x 60% (1st working set)

3 x 70% (2nd working set)

3+ 75% (to failure)

 

Then:

"Cindy"
20 Minute as many reps as possible of:
5 pull-ups
10 push-ups
15 squats

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Thursday June 20, 2013

6/20/2013

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15 minutes to establish your 1RM Turkish get-up - each arm

Then:

4 minute AMRAP:

15-Bench Press (Men at bodyweight; women at 75% bodyweight)

15-Pull Ups

 

If they complete 3 rounds (90 reps) before the time limit then they earn another 4 minutes. If they complete 6 rounds (180 reps) before the end of the 2nd 4 minute period then they earn another 4 minutes and so on...

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Wednesday June 19, 2013

6/19/2013

0 Comments

 

"DT"

For Time
Five Rounds of:
12 Deadlifts 155/105
9 Hang Power Cleans 155/105
6 Push Jerk 155/105

0 Comments

Tuesday June 18, 2013

6/17/2013

0 Comments

 
Smolov Squat Cycle #1
4 x 9 @ 70% of your 1RM back squat

Then:

12 minute AMRAP of:
10 snatches 115/75
20 sit-ups
30 double-unders

Count total reps for score
0 Comments

Monday June 17, 2013

6/16/2013

0 Comments

 

Strength focus:

Push Press based upon your last 1RM
5x40% (warm-up set)

5x50% (warm-up set)

3x60% (warm-up set)

5x75% (1st working set)

5x80% (2nd working set)

Max reps x 85% (3rd working set to failure)


Then:

15 minute AMRAP of:
5 handstand push-ups
7 pull-ups
9 box jumps 24/20

Count total reps for score

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  • Information
    • House Rules
  • Pricing Options
  • Hours and Location
  • Upcoming Events & Specials
  • Programs
    • CrossFit
    • Cancer Kickers
    • Intense Barbell Club
  • Testimonials from Members
  • Owners & Coaches
  • Intense Attire
  • Winter Chiller