i PHG Crossfit

05 March 2015

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Posted in Arrangement, Art, Business

3/5/15

Standing long jump

5 RFT
25 kbs
DU
Then 100 wallballs 


04 March 2015

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Posted in Arrangement, Art, Business

3/4/15

Mobility: inverted hang, door stretch

Warm up: 2x
200m row sprint
10 power ups
10 glute bridges

Strength: weighted pullups until failure 5x

WOD: Diane
21-15-9
Deadlifts
Hand stand push ups 


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Posted in Arrangement, Art, Business

02 March 2015

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Posted in Arrangement, Art, Business

3/2/15

Mobility: glutes and shoulders

Strength: 1 rep max split jerk

WOD: 18:00 AMRAP
10 thrusters
10 heavy box stepups
5 strict pullups


01 March 2015

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Posted in Arrangement, Art, Business

3/1/15

Mobility: lacrosse ball shoulders

Warm up: 500 m row, farmers carry, 25 sit-ups

Strength/skill: hand stands, hand stand push ups

WOD: tabata
Ring dips
Weighted lunges
Burpees


28 February 2015

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Posted in Arrangement, Art, Business

2/28/15

Mobility: 20 arm circles, 500 m row, 30 slow pvc OHS, 1:00 jumping jacks, 30 band pull aparts

WOD:
A. 10 rounds
5 pullups
5 push ups

B. 5 rounds
10 v-ups
10 good mornings

C. 2 rounds
25 wallballs
25 box jumps
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2/27/15

Open workout 15.1
9:00 AMRAP 
15 toes to bar
10 deadlifts
5 snatches (115/75)

Then 6:00 to establish a
1 rep max clean and jerk


26 February 2015

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2/26/15

Mobility: bear crawl and crab walk 5x

Strength: 7 attempts max ring hold

WOD: 
DU
KBS


25 February 2015

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Posted in Arrangement, Art, Business

2/25/15

Mobility: shoulders 
Pass overs with band 
Superman arm circles
Skin the cats


Warm up: 3x
20 sit-ups
2 wall walks
20 lunges


Strength: 12-10-8
Over head squats


WOD: 11.4 open reduced
10:00 AMRAP
30 bar facing burpees
15 OHS
10 chest to bar pull ups 


23 February 2015

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2/23/15

Row 1000

Mobility: lacrosse ball problem areas, wrist stretch, ankle ham stretch

14.1 open WOD
10:00 AMRAP
30 du
15 power snatches 


22 February 2015

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2/23/15

Mobility: band work

Strength: 5x5 back squat

WOD: 5 RFT
Toes to bar
Push press
Box jumps


21 February 2015

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Posted in Arrangement, Art, Business

2/21/15

Mobility: lacrosse low back, over the ball stretch, hams

Warm up: :30 jumping jacks, 10 back ext. 20 w and y

3 RFT with a partner:
100 sit-ups
100 deadlifts
3:00 hanging L hold

19 February 2015

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Posted in Arrangement, Art, Business

2/19/15

Mobility: shoulders/neck/quads/bulky stretch

Strength: dips

WOD: 21-15-9
Thrusters and pullups
Rest 5:00
15-9-6
Thrusters and pullups
Rest 5:00
9-6-3
Thrusters and pullups


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Posted in Arrangement, Art, Business

Athlete Spotlight--Ashley Rath!!!



18 February 2015

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Posted in Arrangement, Art, Business

2/18/15

Mobility: glutes and quads

Warm up: 3x
25 DU
10 good mornings
20 duck walks
10 burpees

Strength: 3-4 x 12 back racked lunges

WOD: death by wallball


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