July 29, 2015
WOD
4 rounds for time:
30 Double Unders (60 Singles)
15 SDHP (95/65)
200m run
then, immediately
3 rounds for time
12 Front Squats (95/65)
10 Box Jumps w/step down (24/20)
…Entries By Coach Mark
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July 28, 2015
SWOD: Week 6
Bench Press 6×3
FOCUSED SWOD
Tempo Pullups w/band 5×8 40X2 (try to go unbroken sets)
WOD
AMRAP 12 min
8 Burpee Pullups
10 DB Thrusters (40/30)
12 Situps
16 Air Squats
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July 27, 2015
SWOD: Week 5
Clean 5 sets of triples (Touch and go or as close as possible)
WOD
5 Snatches (135/95)
10 OHS
15 Toes to Bar
Rest 1 min
4 rounds for time, including breaks
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July 26, 2015
SWOD: Testing
Front Squat 25 min to find 1RM
Recommended Warm Up:
8 @ 30-50%
5 @ 60%
3 @ 70%
1 @ 80%
1 @ 90%
1 @ 100%
1 @ 105%
resting 2-5 mins between sets
WOD
7 …
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July 24, 2015
Announcements:
- NEW CLASS: Black Ops Bootcamp! CLICK HERE
- CrossFit Games Viewing Party and COOKOUT! Saturday July 25th 1pm-? CLICK HERE
- Please welcome Coach Jon Hall to the CrossFit 858 staff! CLICK HERE to read about Jon!
WOD
800m run…
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July 23, 2015
Announcements:
- NEW CLASS: Black Ops Bootcamp! CLICK HERE
- CrossFit Games Viewing Party and COOKOUT! Saturday July 25th 1pm-? CLICK HERE
- Please welcome Coach Jon Hall to the CrossFit 858 staff! CLICK HERE to read about Jon!
SWOD: Testing
Push …
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July 22, 2015
Announcements:
- NEW CLASS: Black Ops Bootcamp! CLICK HERE
- CrossFit Games Viewing Party and COOKOUT! Saturday July 25th 1pm-? CLICK HERE
- Please welcome Coach Jon Hall to the CrossFit 858 staff! CLICK HERE to read about Jon!
Skill (15 mins): Handstands, …
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July 21, 2015
Announcements:
- NEW CLASS: Black Ops Bootcamp! CLICK HERE
- CrossFit Games Viewing Party and COOKOUT! Saturday July 25th 1pm-? CLICK HERE
- Programming Note: From the many 1 on 1 meetings I’ve had with you all, one of the biggest requests
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July 20, 2015
Announcements:
- NEW CLASS: Black Ops Bootcamp! CLICK HERE
- CrossFit Games Viewing Party and COOKOUT! Saturday July 25th 1pm-? CLICK HERE
SWOD: Week 4
Clean w/2 second pause at knee 3 sets x 2 reps
Clean 4 sets of triples (Touch …
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July 19, 2015
Announcements:
- NEW CLASS: Black Ops Bootcamp! CLICK HERE
- CrossFit Games Viewing Party and COOKOUT! Saturday July 25th 1pm-? CLICK HERE
SWOD: Week 7 (deload week, before testing next week)
Front Squat 5×5 (sub 70%)
Benchmark WOD
“Elizabeth”
21-15-9
Cleans (135/95)…