CrossFit Love Blog & Programming

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Posted on: April 22, 2014

  Level 1 – Fitness – 10:00 Coaches Group Squat and Deadlift Prep  include a reverse hyper “how to and why” – Back Squat 3 x 2  – 8:00 Deadlift EOMOM  4 x 4 *Moderate to Heavy Load (keep perfect … Continue reading

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Posted on: April 21, 2014

  Level 1 – Fitness – 15:00 Coaches Dynamic Warmup  including T2B Progressions – Push Press 3 x 2  – 200 x 8   (Rest is next group) Level 2 – Performance – 15:00 Coaches Dynamic Warmup  including T2B Progressions … Continue reading

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Posted on: April 20, 2014

Level 1 – Fitness – 10:00 Coaches Group Squat Prep  including high-box jumps – Overhead Squat *3RM – Bulgarian Split Squat 3 x 12 r then l   then  BND Face Pulls 3 x 15 – High Plank 3 x … Continue reading

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Posted on: April 18, 2014

Level 1 – Fitness – 15:00 Coaches Dynamic Warmup  including Hollow Holds, power clean drills   cover all wod skills – talk efficiency, strategy – 3 Teams of 4 Complete  250 Power Cleans @ 95 / 65   250 Air … Continue reading

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Posted on: April 17, 2014

  Level 1 – Fitness – 15:00 Dynamic Coaches Warmup   include front rack mobility – 5:00 DU Skill Work  – *In 15:00 work up to a heavy set of 10 Front Squats  – 800m x 3  (rest is 1:30 … Continue reading

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Posted on: April 16, 2014

  Level 1 – Fitness – 10:00 Coaches Upper Body Prep – ME Close Grip Bench Press – BB High Pull 4 x 8 – 12  then   BND Tri-Ext 4 x 25 – Ring Rows 3 x 8 – … Continue reading

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Posted on: April 15, 2014

Level 1 – Fitness – 10:00 Coaches Group Squat Prep – Back Squat 3 x 1 @ 85 – 90%  *Not a one rep max! – 16:00 Deadlift EMOM  3 Deadlifts   *Increase for each set – Tabata Air Squats, … Continue reading

Seven Weird Things CrossFitters Do, by Katie Levy

Posted on: April 15, 2014

Seven Weird Things CrossFitters Do, by Katie Levy Every sport has its own distinctive lingo, idiosyncratic terminology, and unique resulting habits and behaviors that might look completely ridiculous to an outsider. CrossFit is certainly no different. Over the past three … Continue reading

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Posted on: April 14, 2014

  Level 1 – Fitness – 15:00 Coaches Dynamic Warmup  including power clean drills and wall squats – Push Press 3 x 1 @ 85 – 90% – 5 Rounds  200 M Sprint  10 Shoulder 2 Overhead @ 95 / … Continue reading

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Posted on: April 13, 2014

Level 1 – Fitness – 10:00 Coaches Group Squat Prep – ME Front Squat  – BB Alt Lunges 4 x 8 – 12 (each leg)   then  BND Lat Pulldowns 4 x 15  (SQUEEZE YOUR BACK!!) – High Plank 1 … Continue reading

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Posted on: April 11, 2014

  Level 1 – Fitness – 2 Round NFT Warmup  :30 L-Sit on box  20 – 15 Pushups  8 Wall Balls – Bench Press 5 x 7  – “Karen’s little sister”   100 Wall Balls – Tabata Hollow Holds  Tabata … Continue reading

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Posted on: April 10, 2014

  Level 1 – Fitness – 15:00 Dynamic Coaches Warm-up   Include 100 rep barbell warmup of coaches choice – DU Skill Work  – Front Squat 3 x 3  – 12:00 AMRAP  1 minute of double-unders  1 minute DB snatches  … Continue reading

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Posted on: April 9, 2014

  Level 1 – Fitness – 10:00 Dynamic Warmup  with Upper Body Prep   include strict pullups and kb arm bars – ME Press – BB High Pull 3 x 8 – 12  then   BND Lat Pulldowns w 2 … Continue reading

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Posted on: April 8, 2014

  Level 1 – Fitness – 15:00 Dynamic Coaches Warm-up   inlcude DU progressions – Back Squat 3 x 3  – Deadlift 3 x 3 – 8:00 AMRAP  10 Pullups  20 DUs  30 Squats Level 2 – Performance – 3 … Continue reading

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Posted on: April 7, 2014

  Level 1 – Fitness – 15:00 Dynamic Coaches Warm-up   include Wall Ball Efficiency Tips – Ring Dip Progressions   Bottom Hold 1:00  Top Hold 1:00 – Push Press 3 x 3 – Run 400M x 3  Rest is … Continue reading

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Posted on: April 7, 2014

Level 1 – Fitness – 15:00 Dynamic Coaches Warm-up   with Squat Mobiity + high box jumps – Accumulate 30 Back Extensions  (*weight if easy) – ME Back Squat  – DB Box Step-ups 4 x 15 (each leg)   then  … Continue reading

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Posted on: April 4, 2014

DON’T FORGET: Philly Spring Cleanup and the Paleo Potluck is TODAY (Saturday April 5th) Level 1 – Fitness – 2 Round NFT Warmup  :60 KB Prayer Squat   10 Reverse Hypers   20 KB Swings – Back Squat 10 x … Continue reading

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Posted on: April 3, 2014

  Level 1 – Fitness – 15:00 Dynamic Coaches Warm-up   include V-Situps 3 x 10 and Hollow Holds 3 x :20 – T2B Progressions – Front Squat 5 x 5  – 30 – 20 – 10  Front Squats @ … Continue reading

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Posted on: April 2, 2014

Level 1 – Fitness – 10:00 Dynamic Warmup  with Upper Body Prep   including Plyo Pushups + Ring Rows – ME Wide Grip Bench – Floor Skull Crushers 4 x 15  then   BND Straight Arm Pushdowns 4 x 20 … Continue reading

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Posted on: April 1, 2014

  Level 1 – Fitness – 15:00 Dynamic Coaches Warm-up   inlcude DU progressions – Back Squat 5 x 5  – Deadlift 5 x 5  – 9:00 AMRAP  10 Box Jumps  10 HR Pushups  20 DUs Level 2 – Performance … Continue reading