Weekly WOD Review 1/6/20

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  Monday Sometimes a ton of variety or a chipper workout is nice.  Other times there can be great benefit is simplicity and repetitiveness.  While the 70m meter run is meant to just give your arms a quick break before going overhead with…

Weekly WOD Review 12/23/19

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MONDAY For the "hang" focus, either position is fine. Starting at the pocket/hip works on the final vertical finish, getting tall, and working with less momentum, whereas starting at the knee, the focus is on maintaining hip loaded position…

Weekly Wod Insights 11/18/19

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Monday  Its been quite some time since we have tested out a one rep max so for you experienced lifters if you want to see what you are capable of go for it! If you haven't tested out a one rep max before, but have been doing the olympic lifts…

Weekly WOD Review 10/11/19

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MONDAY Thanks to all the Veteran's around the country especially our sweaty shoppers! I know a HERO WOD might be appropriate here, but given that I'm excited at ALL of the workouts this week (not that you need to do them all ;), this one should…

Weekly WOD Insights 10/21/19

MONDAY Here is a link to an article stating some of the benefits from working from the hang position on the oly lifts. The cleans on part B should be something light that you could link or do really fast singles.  A.) Every 1 min for 12 mins 2…

Weekly WOD Review 9/16/19

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Monday  If you're going advanced you'll still be doing the every 90 second format but you'll do 5 sets of 2 reps per interval, and then switch over to one rep for the last five sets. For the finisher you ideally want to be doing the wall balls…

Weekly WOD Insights 5/6/19

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MONDAY Great work to you all on your skill accessory EMOMs. I've noticed much more focus during the session and have seen quite a few of you move forward with the progressions. Keep it up. For the metcon, reps are short and sweet to keep moving…

Cherry Picker’s Throwdown

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The first CrossFit competition I've ever done was 10 years ago, almost to the day.  After the very first CrossFit Games in the summer of 2007, CrossFit Oakland (where I was working out at the time) was preparing their competitors for the upcoming…

Weekly WOD insights 2/25/19

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Monday  We have been doing more time trials recently and its been awesome to see a lot of PRs! I wanted to sue today to do a 500m time trial but to do it fresh instead of doing it after a lifting session or met con. If you aren't able to go…