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crossfit advance
2017 crossfit open registration is live
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crossfit open registration is live!
starting next week, wods will be published on wodify, if you don’t have the app download it for free from apple or android. your login is your email and all you have to do is create your password. wod’s will randomly be posted here form time to time but this will not be the go to source starting shortly. instead this will be a blog with nutritional and fitness tips and things you can do on the side to work on mobility, skills, and conditioning. the goal is to be completely converted to wodify by february 1st!
1) skill: 8 min emom a) performance / competitor

b) fitness / fat loss
2) strength:
a) performance / competitor –  every 3 mins for 15 mins
(work up to a max for the day)
b) fitness / fat loss – every 3 mins for 15 mins (work up to a max for the day)

3) conditioner: death by power cleans (135,95)

starting next week, wods will be published on wodify, if you don’t have the app download it for free from apple or android. your login is your email and all you have to do is create your password. wod’s will randomly be posted here form time to time but this will not be the go to source starting shortly. the goal is to be completely converted to wodify by february 1st!
1) strength: 10 minutes to work up 85% of your 1rm power clean & jerk
2) five rounds for time of:
starting next week, wods will be published on wodify, if you don’t have the app download it for free from apple or android. your login is your email and all you have to do is create your password. wod’s will randomly be posted here form time to time but this will not be the go to source starting shortly. the goal is to be completely converted to wodify by february 1st!
1) strength: 4 rounds of:
2) conditioner for time: in teams of 2, perform 20 rounds (each athlete will complete 10 rounds)
1) snatch drill work with empty barbell or pvc: 2 rounds


2) strength:
a) performance / competitor – 12 min emom
b) fitness / fat loss – 12 min emom
3) conditioner: 21 min emom
1) strength:
a) performance –  every 3 mins for 15 mins
(work up to a max for the day)
b) fitness / fat loss – every 3 mins for 15 mins (work up to a max for the day)

2) conditioner: 2 rounds per person
3) extra credit: 3 rounds
1) strength: four sets of:
2) conditioner: for time (go in 5 min heats)
holiday hours
1) strength:
a) performance –  every 2 minutes, for 12 minutes (6 sets) of:
b) fitness / fat loss – every 2 mins for 12 mins (5 sets)

2) conditioner: 21 min emom

holiday hours
1) skill: 5 mins of split jerk footwork with pvc or empty bar
2) warm up: 2 sets (use an empty barbell or very light weight)



3) strength:
a) performance –  split jerk – 15 mins to find a 1rm
b) fitness / fat loss – every 2 mins for 12 mins (6 sets)

4) conditioner: 12 min emom even mins:
odd mins:
holiday hours
1) strength:
a) performance –  every 2 minutes, for 10 minutes (5 sets) of:
b) fitness / fat loss – every 2 mins for 10 mins (5 sets)

2) conditioner: against a 5 minute running clock, complete: (go in heats every 3 mins)
b
i
em crossfit open registration is live!
starting next week, wods will be published on wodify, if you don’t have the app download it for free from apple or android. your login is your email and all you have to do is create your password. wod’s will randomly be posted here form time to time but this will not be the go to source starting shortly. instead this will be a blog with nutritional and fitness tips and things you can do on the side to work on mobility, skills, and conditioning. the goal is to be completely converted to wodify by february 1st!
1) skill: 8 min emom a) performance / competitor

b) fitness / fat loss
2) strength:
a) performance / competitor –  every 3 mins for 15 mins
(work up to a max for the day)
b) fitness / fat loss – every 3 mins for 15 mins (work up to a max for the day)

3) conditioner: death by power cleans (135,95)

starting next week, wods will be published on wodify, if you don’t have the app download it for free from apple or android. your login is your email and all you have to do is create your password. wod’s will randomly be posted here form time to time but this will not be the go to source starting shortly. the goal is to be completely converted to wodify by february 1st!
1) strength: 10 minutes to work up 85% of your 1rm power clean & jerk
2) five rounds for time of:
starting next week, wods will be published on wodify, if you don’t have the app download it for free from apple or android. your login is your email and all you have to do is create your password. wod’s will randomly be posted here form time to time but this will not be the go to source starting shortly. the goal is to be completely converted to wodify by february 1st!
1) strength: 4 rounds of:
2) conditioner for time: in teams of 2, perform 20 rounds (each athlete will complete 10 rounds)
1) snatch drill work with empty barbell or pvc: 2 rounds


2) strength:
a) performance / competitor – 12 min emom
b) fitness / fat loss – 12 min emom
3) conditioner: 21 min emom
1) strength:
a) performance –  every 3 mins for 15 mins
(work up to a max for the day)
b) fitness / fat loss – every 3 mins for 15 mins (work up to a max for the day)

2) conditioner: 2 rounds per person
3) extra credit: 3 rounds
1) strength: four sets of:
2) conditioner: for time (go in 5 min heats)
holiday hours
1) strength:
a) performance –  every 2 minutes, for 12 minutes (6 sets) of:
b) fitness / fat loss – every 2 mins for 12 mins (5 sets)

2) conditioner: 21 min emom

holiday hours
1) skill: 5 mins of split jerk footwork with pvc or empty bar
2) warm up: 2 sets (use an empty barbell or very light weight)



3) strength:
a) performance –  split jerk – 15 mins to find a 1rm
b) fitness / fat loss – every 2 mins for 12 mins (6 sets)

4) conditioner: 12 min emom even mins:
odd mins:
holiday hours
1) strength:
a) performance –  every 2 minutes, for 10 minutes (5 sets) of:
b) fitness / fat loss – every 2 mins for 10 mins (5 sets)

2) conditioner: against a 5 minute running clock, complete: (go in heats every 3 mins)
Bolds strong 59
b 0
i 0
em 59
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crossfit advance search --> main menu skip to primary content skip to secondary content homecoaches getting started schedule location what is crossfit? post navigation ← older posts 2017 crossfit open registration is live posted on january 18, 2017 by crossfit advance reply crossfit open registration is live! click the link to register!  https://games.crossfit.com/ posted in uncategorized | leave a reply 1/9 wod posted on january 8, 2017 by crossfit advance reply starting next week, wods will be published on wodify, if you don’t have the app download it for free from apple or android. your login is your email and all you have to do is create your password. wod’s will randomly be posted here form time to time but this will not be the go to source starting shortly. instead this will be a blog with nutritional and fitness tips and things you can do on the side to work on mobility, skills, and conditioning. the goal is to be completely converted to wodify by february 1st! 1) skill: 8 min emom a) performance / competitor even mins – 2-3 muscle ups bar or ring (whichever you are weaker at) odd mins – 5 strict handstand push ups b) fitness / fat loss even mins – 8-10 ring row odd mins – 8-10 dips (scale = box dips) 2) strength: a) performance / competitor –  every 3 mins for 15 mins (work up to a max for the day) – tempo front squat x5 reps (try and get heavier than last week) (4 secs down, 1 sec pause at bottom, explode up, 1 sec pause at top) b) fitness / fat loss – every 3 mins for 15 mins (work up to a max for the day) -tempo goblet squat x 6 reps (scale = goblet squat) (4 secs down, 1 sec pause at bottom, explode up, 1 sec pause at top) 3) conditioner: death by power cleans (135,95) 1st min – 2 power cleans 2nd min – 4 power cleans 3rd min – 6 power cleans …and so on and so forth adding 2 reps to each round until you can no longer complete the designated reps within the minute. your score is the last successful round. posted in uncategorized | leave a reply 1/7 wod posted on january 6, 2017 by crossfit advance reply starting next week, wods will be published on wodify, if you don’t have the app download it for free from apple or android. your login is your email and all you have to do is create your password. wod’s will randomly be posted here form time to time but this will not be the go to source starting shortly. the goal is to be completely converted to wodify by february 1st! 1) strength: 10 minutes to work up 85% of your 1rm power clean & jerk (scale = work up to a hang power clean and jerk at least 25% heavier than what your going to use for the wod) 2) five rounds for time of: -15 deadlifts (135/95 lbs) -12 hang power cleans (135/95 lbs) -9 front squats (135/95 lbs) -6 shoulder to overhead (135/95 lbs) posted in uncategorized | leave a reply 1/5 wod posted on january 4, 2017 by crossfit advance reply starting next week, wods will be published on wodify, if you don’t have the app download it for free from apple or android. your login is your email and all you have to do is create your password. wod’s will randomly be posted here form time to time but this will not be the go to source starting shortly. the goal is to be completely converted to wodify by february 1st! 1) strength: 4 rounds of: –bulgarian split squat x 6-8 reps (each leg) scale = regular split squat -rest 1 minute -ring push-ups x max unbroken reps (scale = regular push ups -rest 1 minute 2) conditioner for time: in teams of 2, perform 20 rounds (each athlete will complete 10 rounds) -250m row *the catch: after each 250m row you must perform 5 burpee box jumps while the other partner is rowing. (scale = burpee step up) posted in uncategorized | leave a reply 1/4 wod posted on january 3, 2017 by crossfit advance reply 1) snatch drill work with empty barbell or pvc: 2 rounds -3 high hang snatch shrug -3 hang snatch high pull -3 hang muscle snatch (no knee re-bend) -3 behind the neck jerk with snatch grip -3 hang power snatch -3 power snatch *1 min rest b/w rounds 2) strength: a) performance / competitor – 12 min emom -3 power snatch @70% of max the goal is to work on speed while maintaining perfect technique! b) fitness / fat loss – 12 min emom even mins – 10 db snatch (5 right arm / 5 left arm) odd mins – 10 ring row 3) conditioner: 21 min emom 1st min – 10 t2b 2nd min – max strict chin ups in 30 seconds 3rd min – max double unders in 40 seconds posted in uncategorized | leave a reply 1/3 posted on january 2, 2017 by crossfit advance reply 1) strength: a) performance –  every 3 mins for 15 mins (work up to a max for the day) – tempo front squat x 5-6 reps (4 secs down, 1 sec pause at bottom, explode up, 1 sec pause at top) b) fitness / fat loss – every 3 mins for 15 mins (work up to a max for the day) -tempo goblet squat x 6 reps (scale = goblet squat) (4 secs down, 1 sec pause at bottom, explode up, 1 sec pause at top) 2) conditioner: 2 rounds per person –  in teams of 2, with partners alternating entire rounds perform the following for time: 30 wallballs (20,10) 20 calorie row 10 clean & jerks (135,95) (after you finish your round your partner will immediately start as you rest…) 3) extra credit: 3 rounds -30 banded good mornings -rest 1 minute -30 mountain climbers (2 count = 1 rep) -rest 1 mins posted in uncategorized | leave a reply 12/31 wod posted on december 30, 2016 by crossfit advance reply 1) strength: four sets of: -deadlift x 4-6 reps -rest 2 minutes -db strict press x 4-6 reps -rest 2 minutes 2) conditioner: for time (go in 5 min heats) -row 1000 meters -150 double-unders (scale = 300 singles) -30 handstand push-ups (scale = 50 push ups) posted in uncategorized | leave a reply 12/29 wod posted on december 28, 2016 by crossfit advance reply holiday hours -normal hours tuesday – saturday -1/1 – sunday – new years day – closed -1/2 – monday – closed 1) strength: a) performance –  every 2 minutes, for 12 minutes (6 sets) of: -front squat with 3 second pause at bottom x 2 reps @ 80+% of your 1rm *drive out of the hole and stand as fast as you can! b) fitness / fat loss – every 2 mins for 12 mins (5 sets) -front squat x6-8 reps (scale = goblet squat) 2) conditioner: 21 min emom 1st min – 2 rope climbs (scale = 3 down/ups on rope) 2nd min – 40 double unders (scale = max dubs or singles in 40 seconds) 3rd min – 10 t2b (scale = straight leg lifts to parallel / knee raises / frog kicks) posted in uncategorized | leave a reply 12/28 wod posted on december 27, 2016 by crossfit advance reply holiday hours -normal hours tuesday – saturday -1/1 – sunday – new years day – closed -1/2 – monday – closed 1) skill: 5 mins of split jerk footwork with pvc or empty bar 2) warm up: 2 sets (use an empty barbell or very light weight) – push press x3 – tall jerk x3 – jerk balance x3 – split jerk x3 *rest 60 seconds and repeat 3) strength: a) performance –  split jerk – 15 mins to find a 1rm b) fitness / fat loss – every 2 mins for 12 mins (6 sets) – 6-8 (each side) banded db strict press (use red band + light db) – 30 mountain climbers (both legs = 1 rep) 4) conditioner: 12 min emom even mins: -10 burpees over bar -max power cleans (135,95) *if you don’t have at least 20 seconds for cleans then lower the burpee reps accordingly… odd mins: -rest posted in uncategorized | leave a reply 12/27 wod posted on december 26, 2016 by crossfit advance reply holiday hours -normal hours tuesday – saturday -1/1 – sunday – new years day – closed -1/2 – monday – closed 1) strength: a) performance –  every 2 minutes, for 10 minutes (5 sets) of: -back squat x 5 reps @ 80+% of your 1-rm b) fitness / fat loss – every 2 mins for 10 mins (5 sets) –db split squat x20 reps (10 each leg) 2) conditioner: against a 5 minute running clock, complete: (go in heats every 3 mins) -500 meter row -50 kettlebell swings (red,yellow)) -pull-ups x max reps ***rest 5 minutes between sets, and repeat 1 more time to complete a total of two sets. posted in uncategorized | leave a reply post navigation ← older posts reebok button ends --> crossfit faq's the exercises understanding crossfit recent posts 2017 crossfit open registration is live 1/9 wod 1/7 wod 1/5 wod 1/4 wod archives january 2017 december 2016 november 2016 october 2016 september 2016 august 2016 july 2016 june 2016 may 2016 april 2016 march 2016 february 2016 january 2016 december 2015 november 2015 october 2015 september 2015 august 2015 july 2015 june 2015 may 2015 april 2015 march 2015 february 2015 january 2015 december 2014 november 2014 october 2014 september 2014 august 2014 july 2014 june 2014 may 2014 april 2014 march 2014 february 2014 january 2014 december 2013 november 2013 october 2013 september 2013 august 2013 july 2013 june 2013 may 2013 april 2013 march 2013 february 2013 january 2013 december 2012 meta log in entries rss comments rss wordpress.org proudly powered by wordpress -->


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