August 14, 2013

BRYAN DURING WOD#1 AT THE GAMES

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SPECIAL EVENT TOMORROW:

A touring team of Crossfitters from New Jersey will be at the gym tomorrow (Thursday) from 4pm-6pm.  They will workout with our 5pm class and after the WOD will perform one round of CrossFit for Hope fundraiser WOD.  They are raising money for St. Jude’s Children’s Hospital and would gladly accept any donation you would like to make to this worthy cause.

LEARN MORE HERE:  ISABELL FITNESS TOUR FUNDRAISER

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STRENGTH:

FITNESS:

Back Squat:    5,5,3,3

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PERFORMANCE:

Front Squat:   5 sets of 2 reps @85%

(Rest 1-2 min)

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WOD:

Row Intervals:

4 x 500m Row:  Score is your slowest time

Fitness rest 3 minutes between

Performance rest 2 minutes between

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SUPPLEMENTAL:

Clean Pulls:    2 sets of 3 reps @95% of 1RM Clean

                           3 sets of 3 reps @100%

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Three sets of max reps of:

45 seconds work/15 seconds rest

Deficit HSPU (45/25 plates)

Right Arm KB Snatches (53/35)

Left Arm KB Snatches (53/35)

(Rest 1 min between)