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3RM DL THEN 14MIN EMOM

Monday, October 9th 2017

Happy Birthday Sam P. & Coach Ritter!

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WOD
SKILL/SWOD

20 min. to est

3RM DL

METCON

14 min. EMOM:

ODD: 7 x DL @ 70% of 3RM
EVEN: 200m run

*Must complete all runs within that minute.
**Scored for completion


RX+
SKILL/STRENGTH

Ring Muscle-Ups
3 Rounds:
35% of ME UB Ms Up
25% of ME UB Ms Up
15% of ME UB Ms Up

*Rest as little as needed between unbroken sets,
and rest 2:00 between rounds.


Squat Snatch

On the Minute x 12 (3 Rounds)
Minute 1 – 3 Reps @ 72%
Minute 2 – 2 Reps @ 77%
Minute 3 – 1 Rep @ 82%
Minute 4 – Rest


Back Squat

2 Rounds:
7 Reps @ 74%
5 Reps @ 78%
3 Reps @ 82%

Rest 2:00 between each set of squats


METCON

Conditioning
3 Rounds:
30 Hang Power Cleans (115/80)
30 Wall Balls (20/14)
30 Calorie Row


STRENGTH BIAS

SWOD

1X20 BS (+5lbs from last successful attempt)

SJ

FOR TIME:

6X5 @ 135/95 or 70% 1RM, rest 90sec between sets. WARM UP AND HIT IT HARD!

 

AUX

4X7 DB BENCH, Elbows by side, db’s are in line with body.

Alt. 3x legless rope climbs

3×16 DB Side Bends

Alt. 1min plank on elbows

WOD

Tabata Bike*

*focus on watts – try to maintain the same pace for all 8 rounds


PHIL DOGANIERO 1/2 MARATHON-11/11/17
AEROBIC CONDITIONING

WEEK 5
10 mile run
8mile tempo

or

4x800m run
8mile tempo
8 mile run

 


CROSSFIT KIDS IS IN SESSION 4PM, 5PM & 6PM TODAY

PLEASE be aware of their need for the west rig and ask a coach before setting up in that area.
Many thanks from the CrossFit Kids Classes!


NEWS & UPDATES

BRING A FRIEND WOD

The next one is: SATURDAY, OCTOBER 28st.
Save the date! Bring your friends!
We promise…the goal is to introduce them to CrossFit…we try not to make it seem like “Kill a Friend” WOD! 😉

SATURDAY, OCTOBER 14th
OPEN GYM, YOGA & COACH JAIDA’S TEAM BARBELLS FOR BOOBS WOD
8:00am – OPEN GYM AND YOGA w/ Julie K
9:00am – COACH JAIDA’S BARBELLS FOR BOOBS WOD
DON YOUR PINK IN SUPPORT OF BREAST CANCER AWARENESS MONTH

SATURDAY, OCTOBER 21st
OPEN GYM, YOGA & COACH PHIL’S  TEAM WOD
#BETHEGOOD
8:00am – OPEN GYM AND YOGA w/ Julie K
9:00am – COACH PHIL’S Team WOD in honor of our buddy, Theo. 

SATURDAY, OCTOBER 28th
OPEN GYM, YOGA & COACH PAUL’S BRING A FRIEND TEAM WOD
8:00am – OPEN GYM AND YOGA w/ Tiffany
9:00am – COACH PAUL’S TEAM  BRING A FRIEND WOD

SATURDAY, NOVEMBER 4th
OPEN GYM, YOGA & COACH NIC
8:00am – OPEN GYM AND YOGA 
9:00am – COACH  NICOLE’S TEAM WOD

SATURDAY, NOVEMBER 11th
OPEN GYM, YOGA & COACH PAUL’S TEAM WOD
8:00am – OPEN GYM AND NO YOGA TODAY
9:00am – COACH PAUL’S VETERAN’S DAY TEAM WOD
8:00am – PHIL DOGANIERO 3 BRIDGE HALF MARATHON…WHAT MANY OF YOU HAVE BEEN TRAINING FOR MONTHS FOR!

SATURDAY, NOVEMBER 18th
OPEN GYM, YOGA & COACH PHIZ’S TEAM WOD
8:00am – OPEN GYM AND YOGA w/ Julie K
9:00am – COACH PHIZ’Z TEAM WOD

THURSDAY, NOVEMBER 23rd
CLOSED FOR THANKSGIVING
TURKEY TROT AT CLEARWATER HIGH!

SATURDAY, NOVEMBER 25th
OPEN GYM, YOGA & COACH JAIDA’S TEAM WOD
8:00am – OPEN GYM AND YOGA w/ Julie K
9:00am – COACH JAIDA’S TEAM WOD

yesterday's results

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