Thursday, January 29, 2015

1/30/15

1. Push press: work up to a heavy set of 5, 3, 1
*12:00 cap*

2. WOD

3 giant sets:
T-holds X6+6
Bent row X12
Upright row X12

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Wednesday, January 28, 2015

1/29/15

1. Clean + jerk complex:
Power clean + push jerk: work up to a heavy double
*12:00 cap*

2. WOD

3 sets of...
How many rounds/reps can you complete in 3:00?
12 plate ground-to-overhead (20kg/15kg)
12 pushups
12 pull-ups

Rest 1:00 between sets
Score = total # of rounds/reps completed

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Tuesday, January 27, 2015

1/28/15

If anyone would like to see our new facility before we open next week, I (Spurlock) will be there after the 5AM group. Text/Email me if you would like to stop by around 6AM.

1. WOD
"Annie"
How fast can you complete 50-40-30-20-10?
Double-unders
Sit-ups

Compare to 12/24/13

2. Finisher:
15:00 of skill work

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Monday, January 26, 2015

1/27/15

1. Snatch variation:
Snatch: work up to a heavy double
*12:00 cap*

2. WOD

On the minute for 12:00...
Odd: 5 snatch pull @ 65-70% of heavy double
Even: 3 broad jumps

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Saturday, January 24, 2015

1/26/15

Cross your fingers, this will be the last week we only offer classes at Shively. To get in the habit of signing up for classes online - please log in to our online system and sign up for either the 5AM or 11AM CrossFit at Shively. We will treat this as a trial run before our doors open at our new facility on Monday, Feb. 2nd.
Let me know if you have any questions!!


1. Front squat: find your 5RM
*Bar must start on the ground. You can't start from the rack*

2. WOD

Tabata scissor jumps
Rest 1:00
Tabata toes-to-bar

3. Finisher
Wall sit 1X max time
*Hold weight on your lap if you can*

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This week at BBCF:
Tuesday
Strength: snatch
WOD: snatch pull, broad jumps

Wednesday
WOD: Annie

Thursday
Strength: clean + jerk complex
WOD: G2O, pushups, squats, pullups

Friday
Strength: push press
WOD: upperbody circuit

Thursday, January 22, 2015

1/23/15

1. Thruster: find your 5RM
*You may start from the rack*
*10:00 cap*

2. 3 giant sets:
Curl+press X10
Front raise X10
Clap pushups X max reps

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Wednesday, January 21, 2015

1/22/15

If you haven't already, please be sure to sign up with our new online scheduling and payment system. Also, please make sure you sign the waiver and enter your debit/credit card info! Let Spurlock know if you have any questions.


1. Clean + jerk complex:
Clean + hang clean + jerk: 6X1+1+1 @ 70% of best

2. WOD

How many rounds/reps can you complete in 12:00?
24 double-unders
24 burpees

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