170627

Applewood CrossFit – CrossFit Warm-up Warm-up (No Measure) Prehab 10 cat/camel banded external shoulder rotations x 10 (ea arm) Warmup WOD Prep 3 rounds 5 DL (rnd 1 – light, rnd 2 – med, rnd 3 – med) 5 T2B (rnd 1 – supine leg extension, rnd – knees/legs to 90, rnd 3 – strict) then 5 minutes DL practice: work to working weight Metcon […]

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170626

Applewood CrossFit – CrossFit Warm-up Warm-up (No Measure) Prehab 10 scap pushup 10 hanging scap retraction Warmup 1000m row/800m run ~6RPE/conversational pace Gymnastics Ring Rows (3×10) *scale ring rows such that 10 can be completed at ~6 RPE Metcon Metcon (No Measure) Deload Day 20 min alt EMOM 2 rounds 1-2) banded hip distraction 60 sec ea leg 3-4) couch stretch 60 sec ea leg […]

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170624

Applewood CrossFit – CrossFit Warm-up Warm-up (No Measure)

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170623

Announcements In preparation for our Anniversary Throwdown on Saturday, we will be cancelling the Friday 6/23 5:35 & 6:40 classes Applewood CrossFit – CrossFit Warm-up Warm-up (No Measure) Prehab 10x 4 point hip rotations (ea leg) 10x squatted knee circles (ea direction) then, 3×5 banded squat therapy 10 x sn position drill + OHS work at a light weight and execute perfect positions then 5 […]

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170622

Announcements In preparation for our Anniversary Throwdown on Saturday, we will be cancelling the Friday 6/23 5:35 & 6:40 classes Applewood CrossFit – CrossFit Warm-up Warm-up (No Measure) Prehab 10x cuban press 10x scap pushup Warmup 2 min DU practice then 2 rounds 10 lunges (5 ea leg) 10 airsquat 5 dolphin PU (rnd 1), 5 pushup (rnd 2) Gymnastics Ring Rows (3xME) scale ring […]

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170621

Applewood CrossFit – CrossFit Warm-up Warm-up (No Measure) Prehab banded external shoulder rotations x 10 (ea arm) Quadruped opposite arm/leg Warmup 3 Rounds 5 ring row (rnd 1), 5 strict PU (rnd 2), 5 kipping PU (rnd 3) 10 thruster (PVC rnd 1, BB rnd 2, working weight rnd 3) 1 lap around inside perimeter of gym Metcon Daniel (Time) For Time: 50 Pull-ups 400 […]

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170620

Applewood CrossFit – CrossFit Warm-up Warm-up (No Measure) Prehab 10x seated wall extension 10x cat/camel Warmup 10 x cl position drill + strict press work at a light weight and execute perfect positions then 5 min hang clean practice then 5 min to warm up to press weight 1a: Shoulder Press (3×3) work @~80% rest 60 sec’s Strength 1b: Metcon (Weight) 3×5 WB push-toss2 min […]

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170617

Applewood CrossFit – CrossFit Warm-up Warm-up (No Measure) Prehab 10x superman/hollow 3×30 banded sidestep (ea direction) Warmup Coach’s choice Gymnastics Pull-ups (3x ME strict + kipping) Pullup mod mod 1: banded mod 2: jumping Metcon Metcon (Time) For time 150 burpees EMOM 5 wallballs 12’/10′ target Accessory couch stretch (2 min each leg)

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170616

Applewood CrossFit – CrossFit Warm-up Warm-up (No Measure) Prehab 10 cuban press (PVC or light DB) seated wall extensions x 10 Warmup 3 rounds 200m run 7 ring row (rnd 1), 7 banded PU (rnd 2), 7 PU (@desired scale) Metcon P1: Helen (Time) 3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-upssub 10 minute goal 14 min cap […]

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170615

Applewood CrossFit – CrossFit Warm-up Warm-up (No Measure) Prehab cat/camel x 10 single leg glute bridge x 10 Warmup 3 rounds 10 thruster (rnd 1: PVC, rnd 2: BB, rnd 3: add weight) 10m push/pull (no load) then 10 min to warmup to DL working weight 3-5 sets of 5 DL Strength 1a: Deadlift (3×5) work @~80% rest 60 sec’s 1b: Squat Jumps (3×5) Metcon […]

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