Posts made in October, 2016

Tuesday 11/1/16

Posted by on Oct 31, 2016 in WOD | 0 comments

6:00am, 6:00pm skill: dips and pullups 10:00 WOD: 10-9-8-7-6-5-4-3-2-1 of Power cleans (115/75) jerks (115/75) burpees mobility

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Monday 10/31/16

Posted by on Oct 30, 2016 in WOD | 0 comments

HAPPY HALLOWEEN! 6:00am, 6:00pm Strength: hang squat clean 1-1-1-1 WOD: 12 Russian KB swings 12 goblet squats 12 weighted lunges 12:00 AMRAP *must hold KB the entire 36 reps to count round ** a few schedule changes/reminders ** This Thursday, Nov 3 is the first 5:30pm CrossFit class followed by 6:30pm yoga. Thursday evening from now on will be at 5:30pm. this Saturday Nov 5, 3 0f our athletes are competing in Lansing at CrossFit Shift all day. * There will be no  classes this day. Beginning saturday November 12, Saturday class will be at 8:30am instead of...

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Sunday 10/30/16

Posted by on Oct 30, 2016 in WOD | 0 comments

8:30am Strength: Snatch pull 1-1-1-1 snatch balance 1-1-1-1 WOD: 8 upright rows 8 toes to bar 8 :00 AMRAP rest, then 6 barbell curls 6 side shuffles (15 ft) 6 situps 6:00 AMRAP

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Saturday 10/29/16

Posted by on Oct 29, 2016 in WOD | 0 comments

8:00am partner WOD: 8 jumping pullups 10 plate ground to overheads 12 weighted toe reaches AMRAP back squats 8 rounds 400m farmers carry

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Friday 10/28/16

Posted by on Oct 27, 2016 in WOD | 0 comments

6:00am, 7:00am, 5:30pm, 6:30pm competition prep Strength: bench press 3-3-3-3 WOD 30 Russian kettlebell swings 20 air squats 10 hang muscle cleans (75/55) 4 rounds

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