2010-07-26 CrossFit

July 25, 2010 at 6:00 pm · Filed under CrossFit, Workouts and tagged: Amanda, Muscle Up, Snatch

“Amanda”

9/7/5 Reps For Time:
– Muscle Ups
- Squat Snatch (135#/95#)

In Memory of Amanda Miller (1985-2010), 2009 CrossFit Games competitor

Video:  Tribute to Amanda Miller

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2010-07-26 UGS

July 25, 2010 at 6:00 pm · Filed under Underground Strength, Workouts and tagged: Deadlift, Farmer's Walk, Push Up, Row, Squat, Tread Chop

Five Rounds
1a. 5 Zercher Squat

Four Rounds
2a. 15 Suitcase Deadlift
2b. 10 Renegade Row

Four Rounds
3a. 10 Front Squat
3b. Max Tactical Pushups

Three Rounds
4a. 200′ Farmers Walk
4b. 20 Tread Chops

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2010-07-26 Strength

July 25, 2010 at 6:00 pm · Filed under Strength, Workouts and tagged: Deadlift, Good Morning, Situp, Squat

Lower Body Max Effort
1. 5RM Good Morning
2. 5 x 3 Split Squats
3. 3 x 20 Dimmel Deadlift
4. 5 x 10 Weighted Situps

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2010-07-24 Open Gym

July 23, 2010 at 11:00 am · Filed under Workouts

Saturday Instruction:  Kipping and Butterfly Pullups

Saturdays are open gym from 9:00 a.m. until noon. You can come in to work on specific movements, particularly ones in which you need practice and further instruction. We will have a WOD that you can do or you can choose to do a WOD that you missed this week.

We will have The Boneyard prepped for those of you wanting to do Fight Gone Bad.

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2010-07-23 UGS

July 22, 2010 at 6:00 pm · Filed under Underground Strength, Workouts and tagged: Deadlift, Glute Ham Raise, Knees to Elbows, Pullup, Ring Dip, Squat

Five Rounds
1a. 5 Sumo Deadlifts

Four Rounds
2a. 15 Goblet Squats
2b. Max Ring Dips

Four Rounds
3a. 10 Glute Ham Raises
3b. Max Pullups

4. 50 Knees to Elbows

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2010-07-23 Strength

July 22, 2010 at 6:00 pm · Filed under Strength, Workouts and tagged: Deadlift, Glute Ham Raise, Step Up

Lower Body Dynamic Effort
1. 10 x 2 Deadlift
2. 5 x 3 Step Up
3. 5 x 10 Glute Ham Raise

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