February 27, 2017
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Tuesday, 2/28

Warm Up 3 rounds 6 PVC Dislocates 6 PVC OHS 6 Spider Lunge w/ Reach Up 6 Squat to Boot strappers Strength Snatch Complex (35 Min) Prep: 3×2 Hang Hi Pull+ 2 Hang Power Snatch+4 OHS (bar only for first set) 3×1 Hang Power Snatch+ 1 Hang Squat Snatch+ 1 […]
February 26, 2017
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Monday, 2/27

Warm Up 3 Rounds 5 Hanging Scap Retractions 10 Rev hand Spider Lunges 5 Dolphin Push Ups 10 Squats Prep: 1×3 Kip Swings+ 6 Strict Press (bar 0nly) 2×3 Kip swings+ 6 Push Press Working Up Met Con 3 Rounds In 3 Minutes: Row 30/20 Cals, Max Reps Shoulder to […]
February 24, 2017
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17.1 Warm Up & Cool Down

17.1 Warm up 3 Minutes easy Row 3 Minutes 30 Single Skips/ 5 Arm circles 3 Minutes of 3 Plank to Squat/ 6 Alt T Push Ups/ 9 Squats 3 Rounds of 10 Band Good Morning 3 Inchworm in place (press heels into floor) :30 Single Leg Flexion/ side 2 […]
February 24, 2017
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Saturday, 2/25 & Sunday, 2/26

H Street Saturday, Sunday 14th Street Warm Up 3 Rounds 20 Jumping Jacks 15 Mountain Climbers 10 Squats 5 Tube Sword Pulls/ side Lift Prep: 1×6 Alt DB Deadlifts (focus on chest up, looking forward)+ 6 Step Ups 1×6 Alt DB High Pulls (elbow to ceiling) +6 Step Ups 1×6 […]
February 23, 2017
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Friday, 2/24

Met Con 3 Rounds 6 Hanging Scap Retractions 6 Spider Lunge 6 Hips to Wall 6 Plank to Squat Prep: 3×3 Kip swings+6 russian KB swings Met Con: EMOM 24 (6 Rounds each) A) 3/6/9 Pullups* B) 12 Burpees C) 12 Russian KB Swings D) 6 V-Ups+ 12 Hollow Rocks […]
February 22, 2017
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Thursday, 2/23

Warm Up 3 Rounds 5 PVC Dislocates 10 PVC OHS 5 Squat to Bootstrappers 10 Arm Circles Lift: Overhead Squat (25 min) Prep: 1×10 w/ bar, 3×5 Working up* Work: 12-9-6-3 working up Met Con In teams of 3: 3 Rounds :40 Row :20 Rest :40 Alt DB Snatch :20 […]
February 21, 2017
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Wednesday, 2/22

Warm Up 4 Rounds :20 Jumping Jacks/ :10 Rest :20 Spider Lunges/:10 Rest :20 Mountain Climbers/:10 Rest :20 Plank to Squat/:10 Rest Lift:Deadlifts Prep: 1×10 RDL+3 Hang Hi Pull+3 Hang Power Clean (bar only) 2×5 Deadlifts+3 hang Power Cleans working up Met Con 5 Rounds :30 Hang Power Clean (M:135/105/75, […]
February 21, 2017
(Photo: Charles W.)

Open Season: Upcoming Schedule Changes

By Coach Tom Big Week Ahead As you’ve heard, Thursday kicks off the 2017 CrossFit Games Open. We’ll follow the same schedule as we’ve done in the past, including running a different workout at each location over the weekend. I’ll also be basing the weekend’s programming around what we see […]
February 20, 2017
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Tuesday, 2/21

Warm Up 3 Rounds 6 Spider Lunge w/ reach up 6 Alt T Push Ups 6 Quadruped Extension and Rotation /side 1 Minute Standing Band Lat/Tri stretch/side Lift: Jerk (35 min) Prep: 1x 10 Strict Press w/bar 2×3 Push press working up 2×2 Power Jerk working up 2×1 Power Jerk+1 […]