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Sunny Day Sled Day+Competitor WOD

Warm Up: Turkish get up, 1×5 each, 1×3 each. Skill: pull ups  pull up technique, kip tech. When to kip? weighted pull up, 5×5 or negative pull up, 3×5, and banded pull up, 1x max WOD: Sunny day sled day In teams of 4, with two starting on the sleds

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The Heart and Barbell Club!

Great news Tribe! We have decided now is the time to implement the “Heart and Barbell Club!” This class will be held every Tuesday alongside the 6:30 pm class- RSVP just like you would for the CrossFit class, and you will have the choice of either the “H&B WOD” or

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Skookum Prep/The Legs, They Burn

James Fitzgerald, aka OPT, get stuck in the sweaty manwitch post OPTathlon- last weekend, Scottsdale, AZ.  Warm Up:  Skookum athletes: movement review and Q/A, Errybody else: burpee-over-buddy, x10 full squat (prior to jump) junkyard dog, x5 Skill: Skookum Prep 10′ for warm up 1′ to set weight for clean and

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OPTathlon

Warm Up: thoracic mobility hip and ankle mobility Skill: 10′ to find a heavy C&J 10′ for warm up, then 10′ to find a heavy Clean and Jerk Skill Option: Clean and Jerk tech 10′ for clean tech 10′ for jerk tech (push and split) WOD:  Row 500m rest 90″

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Saturday Sled Day

WOD: Saturday Sled Day get into teams of three, and get ready: teammate A: Sled pull, 3/4 BW Sled drag 3/4 BW teammate B/C: AMRAP: 5 burpees 7 kettlebell swings, 9 box jumps. one works while the other rests; one partner may begin burpees when the other begins box jumps.

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8 seconds

Warm Up+Skill: running or rowing! group running warm up, then: run 1 mile, for time. or row 2k, for time. then, glute activation, shoulder warm up, and barbell prep for: WOD: 8 seconds 8-1 reps of: deadlift, 225/165 burpee Rx+: 8-1 reps of: deadlift, 275/205 ring dip or handstand push

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Trio

Warm Up: ankle, achilles, leg prep Skill: vertical jump in 5 attempts or less, find your max vertical leap (standing, no step) then power clean tech WOD: Trio in teams of three, with each athlete at a different station: row 200/170m power clean 155/115 x6 air squat, 20 reps, push

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Tick Tick Boom+ Competitor WOD

Warm Up:  partner up, teams of three: while one rows 250, the other two do AMRAP junkyard dog (T-hop first, then over/under). Rotate until everyone gets 2x250m. Skill: clean complex clean pull to mid thigh flat footed clean pull from mid thigh power clean front squat hang squat clean Skill

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Storm a-comin’

Warm Up: sled drag sprints, 1/3 BW (2 each) Skill: ass-ist, v3.0 partner assisted russian curl, 3×10 (SLOW eccentric) BB glute bridge 3×10, heavy (80%1RM) 1×20, drop weight WOD: Storm a-comin’ 20 step farmer lunge, 1/2 BW 20 toe to bar 200m run 20 step front rack lunge, 1/2 BW

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Freak Nasty

CFCDA repping at Lotus’ Rise to the Challenge comp:  Ethan Jolley: 1st, kids’ division. Let’s get that kid some CFCDA gear.  Meagan Mylan: 2nd, open women Sharon Finney: 3rd, open women Carson Work: 3rd, open men Even better, The Tribe was in full effect, with Mama T leading the charge.

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