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I’ve been hearing your goals and suggestions so after some deliberation we’ll be starting a Tuesday back squat cycle. For the next 8 or so weeks we’ll back squat every week, building up in intensity, reps, and volume. The outcome should be stronger, more resilient athletes!

Dave

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+ Ears or Not Ears – Torokhtiy

CrossFit WOD for Tuesday 5/15

back squat 5x5x65-70%

CGO 12.1
max 6″ target burpees in 7 minutes

Post score to whiteboard!

HIIT WOD

EMOM for 10:00
– 6 pushups + 8 opposite down dog toe touch
– 8 jumping lunges + 6 goblet cossack squats

5 rounds, 1:00 on/:30 active recovery
– elevated mountain climbers
– box squat jumps
– dumbbell complex (row in plank + deadlift + power clean + overhead, alternating)
– swipes
– box jumps

1-to-10 ladder
shuttle sprint & burpee

COREMAGGEDON
1:00 stations
– frog pumps
– crunch
– bicycle
– frog pumps
– reverse crunch
– russian twist
– flutter kicks
– frog pumps
– v-ups

Gymnastics Strength WOD

still rings and headstands

Had a great time yesterday with Dr. Ryan DeBell at the seminar we hosted. Covered a bunch of different subjects, but came out with a better understanding of our athletes differing bodies and how we can help you improve your performance!

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+ MLK Jr. Day: All the Ways You Can Make a Difference – CNN

CrossFit WOD for Martin Luther King Jr. Monday 1/15

CGO 12.1

max (6″ target) burpees in 7 minutes

then 13 minutes to establish a max thruster

Strength Ladder 2(1,2,3,2,1)

Olympic Weightlifting WOD – Week 2/7, Day 1/3

hang power snatch + snatch + snatch balance, back squats, accessories

Powerlifting WOD – Week 2/7, Day 1/4

(conventional) deadlift 10×1, 3×20 romanian deadlift, 3×20 sumo romanian deadlift, 3×20 dimel deadlift, 50 leg lifts + reverse crunch

Kettlebell WOD

10 rounds:
5 high pulls, left
5 high pulls, right
:15 second rest

then

KB Complex, ascending in weight, 1:30 emom for 15 minutes
1 swing
3 clean
1 press
1 squat