Lets see who can do it better #gainzofthroneschallenge
Deadlift
5 x 5 (A, 5# Heavier from last week)
20 min AMRAP
200m suitcase carry 24/16
20m Kettlebell Overhead Walking Lunges (switch arms at 10m turn) 24/16
20 Kettlebell Swings 24/16
20 Kettlebell Push Press (10 on each arm) 24/16
RX+ 32/24
Get ready for foundations in full affect. With 37 students in the 6 Week New You Challenge, our Foundations course will be running 6 days a week for the next 2 weeks. Class times are at 6:30 am, Noon and 6:45 pm. Please greet all new faces as they take on CrossFit for the first time. Let’s be warm and welcoming while they learn the ropes. Thanks, Coaching Team.
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EMOM 15:
Min 1: 2 Rope Climbs
Min 2: 200m Run
Min 3: 20 Hollow Rocks
30 Muscle ups For time
*30 Double Under Penalty coming off rings
Fx: 30 Chest to bar Pull ups For Time
*30 Double Under Penalty coming off rings
Rx+: 40 Muscle ups For time
*40 Double Under Penalty coming off rings
Free CrossFit Tonight at 6:30 pm. No CrossFit Experience needed. Bring a friend and sign up HERE:
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Get ready for foundations in full affect. With 37 students in the 6 Week New You Challenge, our Foundations course will be running 6 days a week for the next 2 weeks. Class times are at 6:30 am, Noon and 6:45 pm. Please greet all new faces as they take on CrossFit for the first time. Let’s be warm and welcoming while they learn the ropes. Thanks, Coaching Team.
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High Hang Squat Clean:
5 x 3 (A)
Every 90 secs for 15:00
2 Touch and Go Power Cleans + 3 Thrusters (A)
Get ready for foundations in full affect. With 37 students in the 6 Week New You Challenge, our Foundations course will be running 6 days a week for the next 2 weeks. Class times are at 6:30 am, Noon and 6:45 pm. Please greet all new faces as they take on CrossFit for the first time. Let’s be warm and welcoming while they learn the ropes. Thanks, Coaching Team.
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Strength for the Week:
Monday: “Nutts” Hero WOD
Tuesday: Hang Squat Clean
Wednesday: Rope Climbs/Muscle ups
Thursday: Deadlift
Friday: Hang Squat Snatch
Saturday: HSPU
Sunday: Strict Pull-ups/TGU
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Lieutenant Andrew Richard Nuttall, 30, from the 1st Battalion Princess Patricia’s Canadian Light Infantry (1 PPCLI), based in Edmonton, Alberta, serving as a member of the 1 PPCLI Battle Group was killed by an improvised explosive device that detonated during a joint foot patrol near the village of Nakhonay in Panjwaii District, about 25 km southwest of Kandahar City on December 23, 2009. He is survived by his parents, Richard and Ethel Jane Nuttall.
“Nutts”
For time:
10 HSPU’s
15 Deadlifts (250/175)
25 box jumps (30/24)
50 pull-ups
100 wall balls (20/14) – men shoot to 10′, women shoot to 9′
200 double unders
400m run carrying a plate (45/25) – use a plate off your DL bar””
Compare: 2/18/2017
Yoga with Chuck at 11:15 am. Free for CFR7 members and $10 drop in.
Great reads. CrossFit and Yoga need one another: http://zusayoga.com/yogaandcrossfit/
http://www.tabatatimes.com/10-reasons-why-crossfitters-should-start-practicing-yoga-5282013/
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9 days in to the month and into our Attendance Challenge! Here are you top 7 athletes.
With at 4 way tie for 1st place with 8 WODS:
*Christine Ho
*Rachel Blackley
*Tiffany Flowers
*Fan Yang
Another tie for 4th and 5th: with 7 WODs
*Liza Yang
*Oscar Norabuena
*Jackie Lazcano
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Snatch balance EMOM:
EMOM 10:
1 Snatch balance + 2 OHS (A)
4 Rounds for time:
10 ring Dips, Fx: Box Dips
15 Box Jumps 24/20
20 Kettlebell Swings 32/24, Fx: 24/16
RX+ Use Muscle Up Rings
