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8-28-15 Tabata Something Else

TABATA SOMETHING ELSE

Complete 32 intervals of 20 seconds of work, followed by 10 seconds of rest where the first 8 intervals are pull-ups, the second 8 intervals are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises, other tan the 10 seconds. The total reps from all 32 intervals are totaled for your final score.

Compare your previous score here.

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8-27-15 Fall CrossFit Kids

STRENGTH – CLEAN – 10 min EMOM
3 Cleans from just below the knee
Work on bringing the bar into the hip before your arms break, light loads early on but get to some heavy loads

Conditioning
50-1-40-2-30-3-20-4-10-5 Double Unders and Push Jerk
choose a load that will challenge you and there are no singles allowed. Scale this by counting attempts, or even cutting the reps in half, but work on your doubles.

CROSSFIT KIDS – FALL 2015! We’re going to run a fall kids program on a monthly basis starting in September. If your kids where in the older group this summer this will just be a continuation of that. Classes will be on Tuesday and Fridays at 3:15 pm and will start at 3:15. If you are interested and need a little more information please talk to Paul or Ryan.

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8-26-15 Ryan 15.4

As Many Reps As Possible
2 min to complete
4 Bar Facing Burpee
8 Clean (105/75)

Add 1 Burpee and cleans to each round every 2 min until you can’t complete the required reps in the 2 min

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8-25-15

STRENGTH – SNATCH
10 min EMOM
From the ground 1 snatch shrug, 1 Snatch High Pull, 1 Squat Snatch

CONDITIONING
400m sled pull (35#/25#)
21 Toe to Bar
21 KB Swing
800m run
21 KB Swing
21 Toe to Bar
400m sled pull (35#/25#)

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8-24-15

STRENGTH – Back Squat
5×10 at 50% of your 5RM

CONDITIONING
6 round AMRAP
0:40 Wallball (20#/14#)
0:20 rest
0:40 Push ups
0:20 rest
0:40 Row for Cal
0:20 rest

Congrats to all who raced this weekend. I managed to find a few pictures posted, Sue and Tandy time to step your social media game up :) Well done everyone!

Megan - Half

Megan James at the Top of Utah Half

ty half

Ty Pebley at the Little Cotton Wood Half

em by

Emily Byington at the Top of Utah Half

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8-21-15 Widow Maker

“Widow Maker”

20 min AMRAP
15 Double Under (4:1 Singles)
15 Burpee
15 Box Jump (20″)
15 Pull Up

Compare your previous score HERE.

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8-20-15

STRENGTH – Snatch 15 min EMOM
1 Snatch (Full squat)
Increase load as needed – goal is to finish heavy

CONDITIONING
(4x)
250 m row
200 m run

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