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Archive | October, 2015

Saturday October 31, 2015

Barbells for Boobs in Cayman
Come on out to the 9am class to sweat and donate for a great cause! All donations will go to the Cayman Islands Cancer Society. Make sure to get dressed up in all your pink gear!! Best dressed male and female will win a prize!
Workout of the Day:
“Grace”
For Time:
30 Clean and Jerks 135/95

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Friday October 30, 2015

Workout of the Day:
“Warm up”
Run 400 meters
30 Weighted Step-ups
Then:
5 rounds for time of:
Run 300 meters (end of Bay Market)
16 Chest-to-bar pull-ups
9 Strict deficit handstand push-ups (4 inch deficit)
Time cap: 20 minutes

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Athlete of the Month: Jon Marshall

Name: Jonathan Marshall

Age: 25

Hometown: Vancouver, BC, Canada

How long have you been CrossFitting? 

Since mid-February 2015. 7 Months of classes since then (with a couple travel breaks).

 

What is your favorite WOD/Exercise?

I love working on my squat clean. I find it both challenging and therapeutic.

 

What is your least favorite WOD/Exercise?

I have pretty gangly arms and find strict overhead movements difficult, like the strict press and HSPU’s.

 

What is your previous workout/athletic background?

I grew up playing soccer from a pretty young age and continued […]

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Thursday October 29, 2015

Workout of the Day:
For time and Burpee Reps:
Row 1000 meters
Then:
7 Minutes of Burpees
Then:
Run 1 mile

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Wednesday October 28, 2015

Workout of the Day:
Power Snatch x 2 reps on the minute every minute for 10 minutes
Then:
In front of a clock set for 12 minutes:
1 minute of Box jumps 24/20
1 minute of 115/75-lb. Power Cleans
2 minutes of Box jumps 24/20
2 minutes of 115/75-lb. Power Cleans
3 minutes of Box jumps 24/20
3 minutes of 115/75-lb. Power Cleans
Post reps for each set to comments.

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Tuesday October 27, 2015

Workout of the Day:
“Warm up”
NOT FOR TIME:
Run 400 meters
20 Empty Bar Overhead Squats
Then:
“Nancy”
Five rounds for time of:
400 meter run
95/65 pound Overhead squat, 15 reps

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Monday October 26, 2015

Workout of the Day:
“Warm-up”
Run 400 meters
40 Weighted Sit-ups
Then:
Deadlift 5-5-5-5 at 70% of 1RM
Then:
15-12-9 reps for time of:
135/95-lb. clean and jerks
Chest-to-bar pull-ups

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Saturday October 24, 2015

Workout of the Day:
In teams of two, with one partner working at a time, complete 5 rounds each (10 total rounds) of:
Run 200 meters
10 Squat Cleans (115/75)
15 KB Swings 53/35

 

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Friday October 23, 2015

Workout of the Day:
Back Squat 5-5-5-5-5 (Build to a heavy set of 5)
Then:
Five rounds for time of:
10 Power Cleans 135/95
20 Box Jumps 24″/20″
10 Toes to Bar

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Thursday October 22, 2015

Workout of the Day:
“Running ANNIE”
For time:
Run 1 mile
Then:
“Annie”
50-40-30-20-10 reps of:
Double-unders
Sit-ups
Then:
Run 1 mile

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