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Workout of the day... Amos and Blake's Workout:
REST DAY!!!
***Thanks to everyone that came to the first workout in the park!!!
The weather was great and we had an even better time...there were even some new faces!!! Look soon for the details
about next month's workout in the park!!!***
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8:13 pm est
Workout of the day...Amos and Blake's Workout:
For Time:
Walking lunges - 100ft
21 Pull-ups
21 Sit-ups
Walking lunge - 100ft
18 Pull-ups
18 Sit-ups
Walking lunge - 100ft
15 Pull-ups
15 Sit-ups
Walking lunge - 100ft
12 Pull-ups
12
Sit-ups
Walking lunge - 100ft
9 Pull-ups
9 Sit-ups
Walking lunge - 100ft
6 Pull-ups
6 Sit-ups
B - 10:10
Big Rich - 10:30 (jumping Pull-ups)
Lydia - 11:20 (jumping Pull-ups)
***Dont forget
the FREE workout at Bittersweet Park tomorrow morning at 10am!!! RAIN or SHINE!!!***
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10:56 am est
Workout of the day...Amos and Blake's Workout:
Overhead Squat:
1/3 Body weight - 5,5,5,5,5 reps
2/3 Body weight - 3,3,3,3,3 reps
Body weight - 1,1,1,1,1
reps
***Unless you are a freak like the dude in the MOTIVATION Video scale the weight accordingly!!!***
Lydia where are your GOALS???
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9:59 am est
Workout of the day...Amos and Blake's Workout:
"Linda"
For Time:
10,9,8,7,6,5,4,3,2,1 reps of:
Deadlift - 1 1/2 times
Body Weight
Bench Press - Body Weight
Power Cleans - 3/4 Body Weight
***Scale
weights to ability!!!***
B - 15:00 (DL 80lb Dumbells/BP 60lb Dumbells/PC
115lbs)
Nick tha Nose - 16:00 (Same as B)
Mad
Dog - 14:30 (DL 30lb Dumbells/BP 25lb Dumbells/PC 65lb)
Kuziki - 16:00
(Same as Mad Dog)
***WOD done at station 1...Go Mighty 1C!!!***
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9:25 pm est
Workout Of the Day:Amos and Blake's Workout: REST DAY!!! --------------------------------------------------------------------------
Workout Of the Day:Amos and Blake's Workout:
For time:
185lb deadlift 12 reps
115lb
push press 21reps
185lb deadlift 15 reps
115lb push press 18 reps
185lb deadlift 18 reps
115lb
push press 15 reps
185lb deadlift 21 reps
115lb push press 12 reps
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12:04 pm est
Workout Of the Day:Amos and Blake's Workout:
Front squat 3,3,3,3,3 reps
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1:18 pm est
Workout Of the Day:Amos and Blake's Workout:
"Annie"
50-40-30-20-10 for time:
Double Unders
Sit ups
**FREE Workout in Bittersweet Park in Greeley next Saturday the 28th!! RAIN OR SHINE
WE WILL BE OUT THERE!!**
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11:04 am est
Workout of the day...Amos and Blake's Workout:
Rest Day!!!
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9:41 am est
Workout of the day...Amos and Blake's Workout:
For Time:
50 Ring Dips
Run 400m
50 Push-ups
Run 400m
50 Handstand Push-ups
Run 400m
*All push-ups are to be legit chest to deck and Handstand Push-ups are nose to floor...***
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11:12 am est
Workout of the day...Amos and Blake's Workout:
With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third
minute...continuing as long as you are able.
B messin' around at the top of Golden Spike...
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8:36 am est
Workout of the day...Amos and Blake's Workout:
Squat Clean 1,1,1,1,1,1,1
 Amos, Coach and Blake at the Affiliate gathering in Texas...
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10:01 am est
Workout Of the Day:Amos and Blake's Workout: REST DAY!!!! ---------------------------------------------------------------------------
Workout Of the Day:Amos and Blake's Workout:
3 rounds for time of:
225 deadlift 12 reps
21
Burpees
10 handstand push ups
B - 12:25
Nick
tha Nose - 14:30
Baby Jesus - 15:30
***Great workout...done at station 1...go mighty C shift!!!***
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12:49 pm est
Workout Of the Day:Amos and Blake's Workout:
"FRAN"
21-15-9 for time:
95
lb thrusters
pull ups
DO WORK!!!!!!!!!
Big Rich - 4:38 (Pr! 20lb
thruster/jumping PU)
Lydia - 5:13 (Pr! 35lb thruster/jumping PU)
Anne - 6:03 (Pr!35lb thruster/jumping PU)
Yuri
- 11:24 (85lb thruster)
Luke T - 5:29 (legit)
Nick tha Nose - 5:12 (75lb thruster/jumping PU)
B - 4:30 (Pr!/legit)
A - 6:30 (Pr/legit)
***Last time we did FRAN was in early December...Everyone
that did it then set a Pr (personal record!) by almost 1 minute this time!!! Anne and Lydia are the biggest winners with
each of them over a minute faster!!! Good Job...looks like all the hard work is paying off!!!***
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3:09 pm est
Workout Of the Day:Amos and Blake's Workout: "Helen" 3 rounds for time: run 400m 21
kettlebell swings (1.5 pood) SCALE!! 12 pull ups -------------------------------------------------------------------------
Workout of the day...Amos and Blake's Workout:
Rest Day!!!
"Of every 100 men, 10 shouldn't even be here. 80 are nothing more than targets.
9 are real fighters, we are lucky to have them; they the battle make. But one, one of them is a real Warrior, and he
will bring the others home." -Hereticus, 500 BC
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11:47 am est
Workout of the day...Amos and Blake's Workout:
For Time:
45 Double-unders
135lb Squat Clean, 45 reps
45 Ring dips
45 Double-unders
Nick
tha Nose - 14:30 (95lb Cleans)
Baby Jesus - 16:45 (95lb Cleans)
B - 18:40 (135lb Cleans)
***Good Job 1C!!!***
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1:58 pm est
Workout of the day...Amos and Blake's Workout:
G.I Jane
For Time:
100 Burpee Pull-ups
***The main site has a great video of this workout if
you need a little motivation/explanation...***
***PS...We are back from the Affiliate gathering and would like
to thank you all for your patience with us while we were gone. We are hitting 2009 with a full head of steam so look
for good things to start happening all around!!!***
***PSS...Check the MOTIVATION Video for some more cool handstand
stuff...Thanks to Jeannie's beach crossfit...
B - (Chest to Bar Pull-ups) 18:00
A-(Chin above bar) 14:37
***Strong work Blake***
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12:08 pm est
Workout Of the Day:Amos and Blake's Workout: Rest Day!!!! -------------------------------------------------------
Workout of the Day:Amos & Blake's Workout:
Shoulder
press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps
A-SP=95, 115, 135, 135, 135
PP=135 throughout
PJ=135 throughout
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4:09 pm est
Workout of the day...Amos and Blake's Workout:
5 Rounds for time of:
25 Kettlebell Swings - 2 pood
25 GHD Sit-ups
25 Back Extensions
25 Knees to Elbows
***Scale weight of KB swings as needed!!!***
***Amos and Blake are headed to the Affiliate Gathering in Austin, Tx
tonite!!! Please be patient with the site for the few days we are gone...See you all next week!!!***
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3:07 pm est
Workout of the day...Amos and Blake's Workout:
Rest Day!!!
***Check out the MOTIVATION VIdeo!!!***
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2:48 pm est
Workout of the day...Amos and Blake's Workout:
7 Rounds for time:
5 Handstand push-ups
10 Sumo Deadlift High Pull (1.5 pood)
15 Pull-ups
***This is not a typo...a good workout can sometimes come up again sooner than you think...***
B - 12:40
Baby
Jesus - 14:00
Nick tha Nose - 14:30 (135lb deadlift)
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3:17 pm est
Workout of the day...Amos and Blake's Workout:
For Time:
30 Muscle-ups
***If no rings do 120 Pull-ups and 120 dips...Amos, that's you!!!***
B - 7:50
Baby Jesus - 9:36
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12:28 pm est
Workout of the day...Amos and Blake's Workout:
Run 5K
Amos - 23:04
B - 24:30
LeAnne - 31:00
Amos, Blake and LeAnne at the Superbowl 5k in Wash. park.
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2:05 pm est
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