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2015-03-04

2015-03-04 Wod

6 Rounds
24 DU
6 Burpees
16 MBC, 20/14#
4 Hurdles, 30/24”
8 TTB
2 Manmakers, 55/35#

Finisher: 200 Flutter kicks
2015-03-04

2015-03-03

2015-03-03 Wod

1RM based on lift for Smolov Jr
or
2RM Thruster

then

"Delta"
5min AMRAP
5 Ground to OH, 115/75#
7 Burpee Over Box
9 KB Swings (USA), 24/16 kg

Rest 1min then

"Alpha"
5min AMRAP
5 Burpees
7 Box Jumps
9 AMSU

2015-03-03

2015-03-02

2015-03-02 Wod

1RM based on lift for Smolov Jr
or
2RM Thruster

then

“Baseline”
500m Row
40 Air Squats
30 AMSU
20 Pushups
10 Pullups

Compare to 2014-08-11


2015-03-02

2015-03-01

Sunday Outline: 3/2-3/8

Mon: 1RM Retest or Heavy Thruster + Row, Air Sq, AMSU, Pushup, Pullup
Tues:  1RM Retest or Heavy Thruster + Ground to OH, Burpee Box Jump, KB Swings, AMSU
Wed:  DU, MBC, Hurdles, TTB, Manmakers + flutter kick finisher
Thurs: Plank and Clean
Fri: CF Games Open Workout 15.2

Sat: depends on Fri

Sun: 300p 15.2 retest!


Last chance to register for the Open and pick a team: CrossFit Veracity AM or CrossFit Veracity PM. And don;t forget to submit your scores before 730p Monday night!

Good Stuff:

Five tips to compete at your best

Third World Squat

Funniest Tweets about NYC in the winter
2015-03-01

2015-02-22

Sunday Outline: 2/23-3/1

Mon: Mobility + FGB
Tues:  Strength + Bear Complex benchmark
Wed:  Strength + Burpee Box Jump benchmark
Thurs: Strength + Karen Bday partner wod
Fri: CF Games Open Workout 15.1

Sat: depends on Fri

Sun: 530p Open Gym (next 4 weeks at 300p!)


Lifestyle Challenge Log - Week 7

Good Stuff:

US about to drop decades old warning against cholesterol

One Stupid Tweet

Can't wait for spring weather!
2015-02-22

2015-02-15

Sunday Outline: 2/16-2/22

Mon: Strength + Burpee TTB
Tues:  Strength + Box Jump, STO
Wed:  Strength + Team Row
Thurs: Strength + WB, Ring Dips
Fri: 
Strength + TGU, KTE, DB Snatch
Sat: Strength + Pullups, DU

Sun: 530p Open Gym


Lifestyle Challenge Log - Week 5
Lifestyle Challenge Log - Week 6

Good Stuff:

Kevin Ogar Update

Are you a judgey mom?

Pete Carroll explains ill-fated call in Superbowl XLIX
2015-02-15

2015-02-08

Sunday Outline: 2/9-2/15

Mon: Strength + KB, Power Clean + 1min finisher
Tues:  Strength + OHS, CTB + 1min finisher
Wed:  Strength + DL, DU + shoot through finisher
Thurs: Strength + L-sit + hollow body rocks finisher
Fri: 
Strength + MBC, pushup + flutter kick finisher
Sat: IGYG Burpee, OHL, Box Jumps, WAMSU partner wod

Sun: 530p Open Gym


Lifestyle Challenge Log - Week 5

Good Stuff:

Sleep Duration Changes

Who's the Bigger Loser?

Potty Humor


2015-02-08