WOD
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Movement + Progressions Library

http://k3crossfit.com/movements-progressions/ We’ve been working on some useful tutorials, and thanks to the wonderful world of the Internet – YouTube – and many of the CrossFit Games athletes/affiliates…. There is a great body of work available to us around the skills we perform in the gym. We’d love for you to take a look; Review areas […]

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Friday 12/27/13

Skill: (15:00) Deadlift -Review the Deadlift as a group -3×10 for consistency @ <60-65% max Test (10:00) a) 1:00 All out Airdyne Challenge b) 250m Rower Challenge c) Max DU in 1:00 Challenge WOD: AMRAP of 5:00 10 Box Jumps,  10 GTOs (35/20#)

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Thursday 12/26/13

Gymnastics: 7:00 Box Jumps for Max Height 7:00 Handstand Pushups   WOD: “Jackie” Row 1000m Thruster 45#, 50 reps 30 Pullups   Cool Down: GHD 2×15 Plank for 2:00 cumulative  

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12 Days of Crossfit WOD 12/24/13

For all of our Workout Junkies on Christmas Eve -Perform like the song goes – 1, 1+2, 1+2+3, etc, etc. -Pick a Dumbbell or KB weight and stick with it for the work-out -Share Deadlift bars 1 Deadlift (275/185#) 2 Bar Muscle-up (Sub C2B pullup) 3 Dumbell/KB Thruster (35/20#) 4 Pistols 5 KB Swings (70/53#) […]

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