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Uncategorized'S ARCHIVE

  • Friday, October 20th

    By Emily Z. | In Uncategorized | on October 19, 2017

    171020 Come by Saturday, October 21st to watch Rebecca Compton and Candace Robertson in action at St. Peters CrossFit. Their heat times are posted on Facebook! #powersnatchkids Warm-up 3×10 Jumping Squats Ring Rows Banded Side Steps Hollow Rocks Strength Front Squat 5×5 @70% WOD-4 RFT 12 T2B 12 OHS 95/65 12 Later Hop-Overs

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  • Thursday, October 19th

    By Emily Z. | In Uncategorized | on October 18, 2017

    171019 Warm-up 400M Run 3×8 Goblet Squats Strict Press w/KB Broad Jumps Push-ups Partner WOD 100 Pull-ups 400M Farmers Carry 53/35 100 Wall Balls 20/14 400M Farmers Carry 100 Burpee Box Jump-Overs 24/20 400M Farmers Carry *30Min Cap    

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  • Wednesday, October 18th

    By Emily Z. | In Uncategorized | on October 17, 2017

    171018 Warm-up Shuttle Run Karaoke Bear Crawl Spiderman Butt Kickers High Knees Strength Back Squat 3×10 @55% of 1RM 1xME @50% of weight used above. WOD-15Min AMRAP 20 Alternating Pistols 15 Ring Dips 10 Push-ups Cashout 100 R. Twists

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  • Tuesday, October 17th

    By Emily Z. | In Uncategorized | on October 16, 2017

    171017 It looks like the prizes have arrived for CrossFit South City’s 2017 Creepy Competition!!! Warm-up 400M Run 2×10 w/bar Clean Pull Muscle Clean Front Squat Strict Press Strength 10Min EMOM 3 Touch and Go Power Cleans @70% WOD-Every 2Min for 20Min 5 Push Press 115/75 5 Bar-Facing Burpees 25 Du’s

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  • Monday, October 16th

    By Emily Z. | In Uncategorized | on October 15, 2017

    171016 Huge congrats to Jeff Glorioso for completing his first ever 5k! Tabata Warm-up 3x Row RDL w/bar Banded Latpulldown Superman Strength Bench Press 8×3 @70% 3x Wide/2x Neutral/3x Close WOD 21-15-9 Deadlifts 185/135 HSPUP *After every round complete 14 KB Snatches  

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  • Saturday, October 14th

    By Emily Z. | In Uncategorized | on October 13, 2017

    171014 Warm-up/4Min AMRAP 10 Jumping Jaxs 8 Ring Rows 6 RDL w/ Bar 4 Hollow Rocks Strength 10Min EMOM 3 Overhand Grip Deadlifts @60-70% WOD 10Min EMOM Even: 8 Thrusters 95/5 Odd: 12 Box Jump Overs 24/20 Rest 2Min 3 RFT 20 Straight Leg Sit-ups 30 V-ups 40 Russian Twists 50 Flutter Kicks    

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  • Friday, October 13th

    By Emily Z. | In Uncategorized | on October 12, 2017

    171013 Warm-up 3×10 Du’s Snatch Pull Muscle Snatch w/bar OHS Strength Snatch Find 1RM WOD 42-63-84-63-42 Du’s 6-9-12-9-6 Burpee C2B Pull-up  

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  • Thursday, October 12th

    By Emily Z. | In Uncategorized | on October 11, 2017

    171012 Warm-up Shuttle Run Karaoke Bear Crawl High Knees Spiderman Skill Development 3x500M Row WOD-3 RFT 10 Hang Power Cleans 135/95 10 Front Squats 135/95 150M Farmers Carry 53/35

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  • Wednesday, October 11th

    By Emily Z. | In Uncategorized | on October 10, 2017

    171011 Warm-up 400M Run 3×8 Banded Squats Banded Pull to Face Banded Good-morning Strength Back Squat 3×12 @50% of 1RM 1xME of 50% of above weight WOD-For Time 400M Run 50 Wall Balls 50 Anchored Sit-ups 50 KB SDHP 70/53 50 HR Push-ups 400M Run (20Min Cap)  

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  • Tuesday, October 10th

    By Emily Z. | In Uncategorized | on October 9, 2017

    171010 Tabata Warm-up 3x Row Plank Walks Seated DB Shoulder Press Glute Hip Bridges Strength 1 Push Press + 1 Push Jerk @80% of 1RM Push Press WOD-12Min AMRAP 25ft KB Walking Lunges 53/35 10 Single ARM KB OHS (5R/5L) 53/35 8 HSPUPS (Scale with dumbells for all movement’s if needed)

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