Author Archives: Allison Bojarski

Thursday 140703

All-levels/Beginner: Complete 3 rounds of: 5 Minute AMRAP 6 Push Ups 9 NP Burpees 12 Jump Switch Lunges (6 ea/leg) 18 Double Unders Rest 5 minutes Experienced: A. Back Squat 5×5 (75% + 35-40#, 6th Exposure) B. Accumulate up to … Continue reading

55 Comments

Wednesday 140702

All-levels/Beginner: A. 15 Minutes to Establish max height Box Jump B. 5-7 sets: Clean + Hang Clean (Below Knee) Experienced: A. Back Squat 5×5 (75% + 35-40#, 6th Exposure) B. Accumulate up to 30 Weighted Pullups or 50 Strict Pull … Continue reading

45 Comments

Tuesday 140701

All-levels/Beginner: A. Strict Press: Work up to a heavy single. B. “Bizzaro Nicole” 20 Minute AMRAP: 400m run ME Strict Press (60% of heavy single) Experienced: A. Skill: Handstand Practice B. 4 Rounds each Partner A: 500 m row Partner … Continue reading

47 Comments

Monday 140630

All-levels/Beginner: A. Find Back Squat 5 RM B. One Max Effort Set for Reps: 80% of 5 RM Experienced: A. Deadlift 4×3 B1. Bench Press 3×5 B2. Barbell Row 3×5 C. Max L-Hang or L-Sit for Time (Photo credit: Lisa … Continue reading

60 Comments

Sunday 140629

NOTE: On Friday 6/27, Saturday 6/28, and Sunday 6/29, all foot traffic must be directed through the main lobby entrance. There will be concrete work in the freight area for these three days. Thank you for your understanding! All-levels/Beginner: A. … Continue reading

5 Comments

Saturday 140628

NOTE: On Friday 6/27, Saturday 6/28, and Sunday 6/29, all foot traffic must be directed through the main lobby entrance. There will be concrete work in the freight area for these three days. Thank you for your understanding! All-levels/Beginner: A. … Continue reading

14 Comments

Friday 140627

NOTE: On Friday 6/27, Saturday 6/28, and Sunday 6/29, all foot traffic must be directed through the main lobby entrance. There will be concrete work in the freight area for these three days. Thank you for your understanding! All-levels/Beginner: A. … Continue reading

39 Comments

Thursday 140626

NOTE: On Friday 6/27, Saturday 6/28, and Sunday 6/29, all foot traffic must be directed through the main lobby entrance. There will be concrete work in the freight area for these three days. Thank you for your understanding! All-levels/Beginner: In … Continue reading

38 Comments

Wednesday 140625

All-levels/Beginner: A. Back Squat 5×5 (75% + 30#, 5th back squat exposure) B. Collect up to 50 double push up burpees in the hour. Experienced: A. Back Squat 5×5 (75% + 30#, 5th back squat exposure) B. Collect up to … Continue reading

31 Comments

Tuesday 140624

All-levels/Beginner: A. Squat Clean Technique Review B. 2012 CrossFit Games Master’s Event 3 For time: 1 k row 30 squat cleans (135/95) 50 burpees Experienced 2010 Games WOD: 7 rounds for time of: 3 squat cleans (205/135) 4 handstand push-ups … Continue reading

78 Comments
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