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***NEW Schedule for OPEN WODs next weeks: the box is WALK-IN for performing Open WODs on FRIDAY (the official day, as part of programming) SATURDAY, AND MONDAY. An alternate WOD will be programmed on Monday for those who will not repeat/perform the Open WOD. Remember that submitting your scores ON TIME, ONLINE is YOUR responsibility.***

 

Monday, Mar. 17

 

BOX

WALK-IN for those repeating or performing for the first time OPEN WOD 14.4

 

or Five sets for times of:

20 KB Swings (53/35)

40 Double-Unders

Rest 2 minutes between sets

Aim for unbroken sets


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*** Schedule for OPEN WODs next five weeks: they will be performed and judged on FRIDAYS. You can make up for it on Saturdays as long as there is a judge available. Regular programming will continue on Monday. Remember that submitting your scores on time ONLINE is YOUR responsibility.***

***We are SO proud to have so many of our athletes participating in the Open!! Help us to move things along swiftly by doing the Online 2014 Judge’s Course. https://oc.crossfit.com/

 

Monday, Mar. 10

Box:

A. For Time: (TC – 15 min.)

15 Thrusters (115/75 lbs)

15 C2B Pull-ups

12 Thrusters

12 C2B Pull-ups

9 Thrusters

9 C2B Pull-ups

6 Thrusters

6 C2B Pull-ups

3 Thrusters

3 C2B Pull-ups

 

B. 3 x ME hold L-sit


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03 Mar 2014

Programming for Mar. 3-8, 2014

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Schedule for OPEN WODs next five weeks: they will be performed and judged on FRIDAYS in a walk in manner during our regular open adult hours. You can make up for it on Saturdays as long as there is a judge available. Regular programming will continue on Monday.

Remember that submitting your scores on time ONLINE before 6pm on Mondays is YOUR responsibility.

We are SO proud to have so many of our athletes participating in the Open!! Help us to move things along swiftly by doing the Online 2014 Judge’s Course. https://oc.crossfit.com/

 

Monday, Mar. 3 – BOX Closed Carnavales

 

Tuesday, Mar. 4 – BOX Closed Carnavales

 

Wednesday, Mar. 5

BOX

A. Every minute, on the minute, for 5 minutes: Back Squat x 3 reps @ 80% of 1RM

 

B. E.M.OM. for 12 minutes, alternating:

Even minutes: 15 Wall Balls (20/14)

Odd minutes: 10 Burpees


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***THE OPEN HAS ARRIVED! ***

Schedule for OPEN WODs next five weeks: they will be performed and judged on FRIDAYS. You can make up for it on Saturdays as long as there is a judge available. Regular programming will continue on Monday. Remember that submitting your scores on time ONLINE is YOUR responsibility.

If you think you have a chance to go to Regionals, you must coordinate yourself for the equipment and somebody to film you.

 

Monday, Feb. 24

 

BOX

 

A. E.M.OM. 8 Minutes (do your HWK, have your numbers ready!!)

3 reps @ 70%, 3 reps @ 75%, 2 reps @ 80%, 2 reps @ 85%, 1 rep @ 90%, 1 rep @ 90%, 1 rep @ 95%, 1 rep @ 95%

 

B. CrossFit Games Open 11.3

Complete as many rounds and reps as possible in 5 minutes of:

Squat Clean and Jerk (165/110 lbs)

 

“In this movement, the barbell goes from ground to overhead with the athlete passing through a full squat position while the barbell is racked on the shoulders. This can be a full-squat-clean-thruster, a power-clean-front-squat-split-jerk, or anything in between as long as the three key positions are reached. The barbell begins on the ground. Touch and go is permitted. No bouncing. The athlete must pass through a full squat with hips below knees. The barbell must come to full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the heels.”


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*** As part of our Open Prep, we will be doing a lot of work with partners to judge and correct our movements so they are perfected and standards are ALWAYS met.

Recuerden Actividad del Sabado, Fundraising para el Regionals Team. Details HERE.

 

Monday, Feb. 17

BOX

A. Every minute, on the minute, for 8 minutes:

Front Squat x 3 reps @ 80-85%

 

B. Every minute, on the minute, for 6 minutes:

5 Power Cleans (135/95 lbs)

10 Chest-to-Bar Pull-Ups

“Goal is to race through sets as quickly as possible, then rest the remainder for the minute. Note times to completion in each of the 6 sets.”


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*** As part of our Open Prep, we will be doing a lot of work with partners to judge and correct our movements

so they are perfected and standards are ALWAYS met.

 

Monday, Feb. 10

 

BOX

 

A. Every minute, on the minute, for 8 minutes:

Front Squat x 3 reps @ 75-80%

 

B. For Time (Time Cap: 10 min.)

Row 500 Meters

30 Chest-to-Bar Pull-Ups

15 Thrusters (95/65 lbs)

IF POSSIBLE, THE CLASS SHOULD PREP TWO HEATS FOR ATHLETE/JUDGE PRACTICE.


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01 Feb 2014

Programming for Feb. 3-8, 2014

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*** As part of our Open Prep, we will be doing a lot of work with partners to judge and correct our movements so they are perfected and standards are ALWAYS met.

 

Monday, Feb. 3

 

BOX

 

A. Every two minutes, for 10 minutes (5 sets):

Front Squat x 1 rep @ 95+%

 

B. For time:

Row 500 Meters

20 Front-Racked Walking Lunges (RxC: 135/95)

40 Chest-to-Bar Pull-Ups

20 Front-Racked Walking Lunges


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*** As part of our Open Prep, we will be doing a lot of work with partners to judge and correct our movements so they are perfected and standards are ALWAYS met.

 

Monday, Jan. 27

 

BOX

 

A. Every two minutes, for 10 minutes (5 sets):

Front Squat x 1 rep @ 90-95%

 

B. Three sets for times of:

10 Squat Cleans (135/95, 125/85, 115/75, 95/65)

15 Chest-to-Bar Pull-Ups

Rest 2 minutes


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Monday, Jan. 20

 

BOX

 

A. Every two minutes, for 12 minutes (6 sets):

Front Squat x 1 rep @ 85-95%

 

B. Four sets for times of:

20 Double-Unders

15 Wall Ball Shots (20/14 lb to 12”/10”)

10 Chest-to-Bar Pull-Ups

Rest 60 seconds


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12 Jan 2014

Programming for Jan. 13-18, 2013

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*Partner WOD on Thursday! Pair up!!

 

Monday, Jan. 13

 

BOX

 

A. Every minute, on the minute, for 8 minutes:

Front Squat x 2 reps @ 80-85%

 

B. Every minute, on the minute, for 12 minutes:

Odd Minutes – 15 Wall Ball Shots (20/14 lb)

Even Minutes – 10 Chest-to-Bar Pull-Ups

 

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