Blue Coast CrossFit
Thursday, January 29, 2015
29 JAN 15 1 R Clean and Jerk and a little AMRAP
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Junkyard Dog Bergner 1 RM Clean and Jerk AMRAP 7 up ladder by 3's of: Front Squat 115/85 (from the ground) Box Jump...
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Wednesday, January 28, 2015
28 JAN 15 OMG AMRAP
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28 Jan Coach Choice Double Under Progressions AMRAP 20 30 OH Plate Lunges 45/25 (make sure they keep arms locked out, each t...
Tuesday, January 27, 2015
27 JAN 15 I love this one, overhead destruction a classic CrossFit workout
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Bring Sally Up (hand release push-ups) Song is on iPad. Mobilize for overhead They have 45 min to do this, record the highest ...
Monday, January 26, 2015
26 Jan 15 Turbo stone fun....
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Warmup: 3 Rounds NFT of: 12 Overhead Squats (pvc or appropriate barbell) push depth and position 8 Push-Ups 8 Ring Rows 100m run...
Sunday, January 25, 2015
24 Jan 15 Partner WOD
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Partner WOD 50 Tire Flips 100 Wall Ball tosses over rig (20/14) 100 KBS (70/53) (russian comrade) 100 Abmat situps pass with ball (2...
23 Jan 15 Ouch, just ouch
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23 Jan 15 Warmup 4 rounds 5 Push press Wall balls 5 Dead Bugs 5 Pushups 5 SLRs 5 Poll Squats 5 min test snatches/LCCJ or jerks every...
Thursday, January 22, 2015
22 Jan 15 A new beginning.....
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22 Jan 15 Warmup 3 rounds 15 kettlebell swings 10 singles 10 lateral jumps SWOD 5x5 ring dips - weighted - strict - ki...
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