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Tag: box jumps

Harness the POWER

Do This Exercise To Be More Explosive For every barbell movement, a level of explosiveness needs to be present. You need to be able to explode out of the bottom of a squat, to perform a deadlift or… Read More

03.11.2014

WARM-UP: 5:00 AMRAP 5 DB PRESS 10 BAR ROWS 15 SQUATS STRENGTH: 6 ROUNDS :20ON/:20OFF 1.) HSPU 2.) STRICT PULL UPS WOD: 21-15-9 PULL UPS HAND RELEASE PUSH UPS BOX JUMPS

03.04.2014

WARM-UP: 5:00 AMRAP 5 DB Press 10 Bar Rows 15 Squats STRENGTH: 8 Rounds, :15on/:15off 1.) Handstand Push Ups 2.) Strict Pull Ups WOD: 8:00 AMRAP 5 Toes to Bar 5 Chest to Bar 5 Burpee Box Jumps

02.25.2014

The CrossFit Open is upon us! ┬áThose of you NOT doing The Open for serious will be doing The Open workouts on Friday. The 12pm SATURDAY class will be reserved exclusively for those signed up for The Open…. Read More

02.21.2014

WARM-UP: 3 ROUNDS: 3 Shave & Receive 3 Front Squats 3 Pull Unders 3 HHCl (High hang clean) 3 HCl (Hang clean) 3 Split Jerk STRENGTH: 10:00 to find a heavy Power Clean + Hang Clean + Jerk… Read More

02.14.2014

It’s VALENTINES Day!!!!!!!!!!! You must wear a pink or red shirt with hearts on it, if you don’t you will do burpees! …..just kidding….but that does give me some “good” ideas… Class times are a bit different tomorrow… Read More

01.21.2014

WARM-UP: Hit a set every 1:30: 5 @ 30% 4 @ 40% 3 @ 50% 2 @ 60% 1 @ 70% STRENGTH: DEAD LIFT:: 15:00 to find a 1RM (partner) WOD: 16 total 1:15 Rounds A1: 6 Box… Read More

01.14.2014

S.M.A.R.T. Goals meeting is tonight at 7:15! Come learn about making S.M.A.R.T. Goals, and how to achieve them! Bring paper to take notes along with specific personal/professional and fitness goals in mind! WARM-UP: 3 Rounds: 5/5 External Rotation… Read More

05.24.2013 [friday]

Explosive: Box Jumps 10:00 to find a 1RM max height Clean & Jerk, and Snatch: From the floor: Snatch 6×2 OTM @ 60% *(Power Snatch+OHS or Power Snatch+Snatch balance) Clean & Jerk 6×2 OTM @ 60% *(Power Clean+Hang… Read More

5.14.2013 [tuesday]

“Fran on the Ropes” For Time: 21 Thrusters 95/65# 21 Pull ups 21 DU / 42 SU 15 Thrusters 15 Pull ups 15 DU / 30 SU 9 Thrusters 9 Pull ups 9 DU / 18 SU -REST… Read More