Monthly Archives : November 2017

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Friday 12.1.17

December already! Join us tomorrow, December 2nd, for the Hot Cocoa run. Run starts at Stampede CrossFit. Strength Back squat 10@50% 5@65% 3@75% 3 additional attempts to build to heavy 3RM BS   Training 3 rounds 400m run 15 pull ups 50 squats 15 pull ups
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Coach Jen

Thursday 11.30.17

Day 3 of testing. Finish up your sheets. Gymnastics With a partner 3:00 at each station: MR Air Squat :20 or Pistol ea/UB MR Push PU/BD/RD/HSPU MR Pull PU/C2B/MU MR Hold Tuck Hold or L Sit   Conditioning ME 1mile Run Rest 5:00 ME 500m Row Rest 2:00 3:00 to...
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Coach Jen

Wednesday 11-29-17

Holiday party/Promotion night is next Friday December 8th. Potluck style. No evening classes. Strength Hang power snatch 5@bar 5@50% 3@60% 4 additional attempts to build to heavy 3RM HPS Training 21-18-15-12-9-6-3 Burpees Shoulder presses 70% 95/65
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Coach Jen

Tuesday 11-28-17

Day 2 of testing. Chip away at those sheets. Strength With a partner: 20:00 build to heavy lift of choice or hit all testing minimum lifts   Training Randy 75 Snatches 75/55 or Grace 30 C&J 135/95  
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Coach Jen

Monday 11-27-17

Day 1 of testing. Stay focused and celebrate your achievements. Training Jackie 1k Row 50 Thrusters 45/35 30 Pull Ups or Fran 21-15-9 Thrusters 95/65 Pull Ups Conditioning ME 1k or 2k Row Rest 5:00 ME 400m Run
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Coach Jen

25 November

Sunday 11-26-17

Holiday party/Promotion night is December 8th. Mark your calendars. Rest day
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Coach Jen

24 November

Saturday 11-25-17

Barblell club at 9am followed by open gym at 10am. Snacth + OHS 50% x 5 60% x 5 70% x 2 80% x 2 x 3 Snatch Pull 100% x 3 x 5 Accessory work 20×4 back racked walking lunge 10×5 goblet squat
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Coach Jen

23 November

Friday 11-24-17

Limited schedule today. 830am and 6pm classes only. Training 20:00 AMRAP 50 double unders 100ft walking lunge 100ft bear crawl
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Coach Jen

22 November

Thursday 11-23-17

Thanksgiving family and friends WOD today at 830am. See you all there. Happy Thanksgiving 3 rounds 1:00 strict pull ups 1:00 burpess 1:00 box jumps 24/20 1:00 squat hold 1:00 rest   2 man 1 mile relay race
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Coach Jen

21 November

Wednesday 11-22-17

Thanksgiving family and friends WOD is tomorrow, November 23rd at 830am. If you are 3x/wk adjust your training days to attend then fun workout. Training 4 rounds 30 swings 53/35 15 T2B   Conditioning 2 rounds 800m run 3:00 rest compare with 81717  
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Coach Jen