July 31, 2014
1) 2RM Hang Power Clean
2) 4×10 Front Squats, AHAP (but perfect form)
3) 12min EMOM:
Odd minutes, 20 jumping squats
Even minutes, 12 V-Ups
Today's WOD
Your workout of the day!
July 29, 2014
Ladies, there’s still time to sign up for Ladies’ Night on Thursday! Hit up the Events Page and DO IT! I want to see all our #BeastRiver ladies there!
And don’t worry – we are going to WOD, so no need to sign up for SweatRiver.
1) 2RM Snatch (FULL SNATCH)
Then drop sets, 2 @ 95% and 2 @ 90%
2) 2 Front Squats + 2 Back Squats
5 sets, work up to a heavy but perfect form set
3a) 3RM Snatch Balance
3b) 3RM Snatch Grip Dead Lift
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July 28, 2014
Ladies, we have such a great group coming this Thursday! There’s STILL time to sign up, don’t miss out on an awesome night with fellow CFER Lady Beasts!
“Ball So Hard”
800m run
10 Wall Balls (20/14)
10 Toes-to-Bar
10 Push Press (75/55)
600m run
15 Wall Balls
15 T2B
15 Push Press
400m run
20 Wall Balls
20 T2B
20 Push Press
200m run
25 Wall Balls
25 T2B
25 Push Press
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July 27, 2014
Technique:
1) 10 minute EMOM
Snatch + 2 OVH Squats + 2 burpees over the bar
Strong:
2a) 5 x ME Strict HSPU + ME Kipping HSPU
2b) 5 x 12 One Arm KB Row (AHAP your weak side)
Conditioning:
Using Tabata Rounds:
4 x Hollow Body Holds
Rest 1 Round
4 x Kettlebell Clean (switch arms each round)
Rest 1 Round
4 x Arch Holds
Rest 1 Round
4 x Kettlebell Snatches (switch arms each round)
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July 25, 2014
Buzzfeed; Do you even lift bro?
For working time and load:
Row 250m
10 Kettlebell Swings 70/53lbs
10 Burpees over the rower
10 Kettlebell Swings 70/53lbs
10 Burpees over the rower
10 Kettlebell Swings 70/53lbs
Row 250m
Rest 5 minutes
10 minutes to establish max of the following complex:
3 Power Cleans
3 STO
3 Front Squats
3 STO
3 Front Squats
Rest 5 minutes
Row 250m
10 Kettlebell Swings 70/53lbs
10 Burpees over the rower
10 Kettlebell Swings 70/53lbs
10 Burpees over the rower
10 Kettlebell Swings 70/53lbs
Row 250m
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July 24, 2014
10 things all new weightlifters should know
(weightlifters, not necessarily CrossFit)
1) 2 x Pause Clean (3-sec Pause at Hang) + Split Jerk
2) 4 x 10 Back Squat AHAP
3a) 4 x 10 Close Grip Bench Press AHAP
3b) Establish 3RM Hang Power Clean
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July 23, 2014
For time:
Watch the 2014 CrossFit Games!
Expect some big OHS lifts tonight from the men and women. They’re back on Friday, Saturday and Sunday with more action!
(Yes, that’s Rich Froning at the 2011 CrossFit Games. #winning)
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July 22, 2014
Ladies, things are getting even BETTER!
We have some seriously awesome prizes for Ladies’ Night from lululemon, Via Prive and Dear Kates!
Plus there will be some very delicious food and wine, so please sign up – I want to see ALL of you there! (Melissa)
Conditioning 1
8min EMOM
Odd, 5 C2B Pullups + 10 HR Push-Ups
Even, 20 Wall Balls – select a weight that you can HIT THE TARGET with
Conditioning 2
Death by Burpee Pull-Ups
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July 21, 2014
LADIES, it’s time to take over the gym! Come to Ladies’ Night on Thursday, July 31, at 830pm!
Warm-Up, Let’s Get Gymnasty
Mobility, Let’s Get Supple
Conditioning
“Cindy”
20min AMRAP:
5 pull-ups
10 push-ups
15 squats
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July 20, 2014
1) Establish a 2RM Hang Snatch
2) Establish a 3RM Pause Back Squat (3 sec pause in the bottom)
3a) 5×5 Behind-the-Neck Snatch Grip Push Press, AHAP
3b) 5×10 KB Overhead Walking Lunge, AHAP
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