Warm-up (No Measure) Banded Walk x30 Forward/Backward Pass Throughs x5 OHS “Sally” PVC Skill Work 3 Level Drop Snatch (x3 Half/x3Parallel/x3 Full) High Hang Snatch x3 Hang Snatch x3 Snatch x3 Snatch (10×1 Build) One set every 90 Sec Gary’s Warm-up Example: x5 w/Bar x5 @ 95# x3 @ 135 x1 @ 155 First Set...
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Snatch (5×3 Build) Metcon (AMRAP – Rounds and Reps) KBS x12 Overhead Squat x6 Amrap 8
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Arnie (Time) For Time: With a single 2 pood kettlebell: 21 Turkish get-ups, Right arm 50 Swings 21 Overhead squats, Left arm 50 Swings 21 Overhead squats, Right arm 50 Swings 21 Turkish get-ups, Left arm In honor of Los Angeles County Fire Fighter Specialist Arnaldo “Arnie” Quinones, 34, was killed in the line of...
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Metcon (3 Rounds for reps) Amrap 6 Row cal 14/12 Bar over burpees x10 Rest 3 min Amrap 6 Row cal 14/12 Air Squat x15 Rest 3 min Amrap 6 Row cal 14/12 Overhead squat x20 45/35
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Overhead Squat (10×1 Build) Metcon (Weight) Every 3 minutes for 18 minutes x15 Overhead Squats 115/75 x10 Burpee Box Jumps
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Overhead Squat (3-3-3-3-3) Metcon (Time) Air Squat pull-ups Push-ups 50-30-10
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Overhead Squat (5-5-5-5-5 Build) Metcon (Time) Dubs x100 x50 Deadlifts x30 Overhead Squats 135/95
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Overhead Squat (3×20) -Every 2 Min -Across Metcon (AMRAP – Rounds and Reps) Suicides x1 Burpee Box Jump overs x10 Every 2 minutes for 18 minutes Suicide is 10ft intervals with 40ft at its longest.
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Overhead Squat (5×1 Build) Metcon (Time) Overhead Squat KBS 21-15-9
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Announcements 2017 Send off Party is Saturday Dec 30th! It has been a year of goal crushing and success all through our community! Come send off 2017 with one last evening with your CrossFit fam! Party starts at 5pm and will roll on until 8pm. We will continue it at Flywheel Brewing for anyone that...
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Workout of the Day


  • CrossFit WOD – 5/22/18

    High Hang Power Clean + Hang Power Clean (5×3 Across)
    Every 2 min

    Example Warm-up

    x5 w/35# bar

    x5 @ 45#

    x3 @ 55#

    x2 @ 60#

    Perform Complex @ 65-75#
    2 Rounds

    3-5 strict pull-ups

    x5 Parter Wallball Throws

    Jump/Land x5

    High Hang Clean x5

    Hang Clean x5

    Complex run through x5
    Metcon (AMRAP – Rounds and Reps)
    Amrap 15

    Wallballs x15

    Pull-ups x15

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