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Comments Off on 4/26/17

4/26/17

Snatch Lift Off + Halting Snatch Deadlift (mid thigh) + Snatch Pull from halted position (Focus on perfect positions)   4 Rounds       (High Hang Snatch + Below Knee Hang Snatch) x 2 3 Rounds       15 Cal Row 12 Burpee Box Jumps 2 Laps Plate Push (2 Hands on plate - Push forward) Rest 1:30 4 Rounds 16 Min Cap

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Comments Off on 4/25/17

4/25/17

As many kipping HSPU's as possible in 3 minutes       Back Squats 4x 8       EMOM 12: Rounds 1-4 3 Power Snatches 6 OHS Rounds 5-8 3 Hang Cleans 6 Alt Back Rack Lunges Rounds 9-12 10 Pull ups 10 Push ups 12 Jump Lunges

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Comments Off on 4/24/17

4/24/17

Tabata L-sit 8 Rounds Rest 1:00 Tabata Arch Rocks 8 Rounds     Clean + 2 Jerk Dip Drives + 2 Jerks 4 Rounds       6-9-12-9-6 Bar over Burpees Front Squats Chest to bar Pull ups

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Comments Off on BATTLE BOOMBASTIC

BATTLE BOOMBASTIC

REMINDER: No normal classes tomorrow!     CrossFit Chapel Hill's In-House Competition, BATTLE BOOMBASTIC is going down from 8am-Noon! Come out and cheer on the athletes as they compete for the #1 team in the #1 gym in the #1 country in the wooooooooorrrld! (Those are some high stakes)    

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Comments Off on 4/21/17

4/21/17

Come cheer on all the CFCH athletes at our in house BATTLE BOOMBASTIC competition this Saturday from 8am-noon! 4 WODs. 1 Winner. Which team will it be??   STRONG PERSON FRIDAY WOD!!     1 Length Forward Weighted Crawl 1 Length Backward Weighted Crawl 5/5 One Arm Landmine Row 6 Weighted Dips   5 Rounds       30 DU's 1 Rope Climb 4x Double ...

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Comments Off on 4/20/17

4/20/17

3 Rounds: 5 C2B 5 Kip to Hips *Goal is to not come off the bar* Rest as needed between sets Scaled: Banded C2Bs, rest, then giant kip swings Adv: Strict C2Bs/Kipping Pull ups     Deadlift   5x4 Heavier than last week       400m Run 21 KB Swings, 21 Wall Balls, 21 Burpees 400m Run 15 KB Swings, 15 Wall Balls, 15 Burpees 400m Run 9 KB ...

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Comments Off on 4/19/17

4/19/17

5x Parking Deck Sprints :60 rest between sprints       High hang Snatch + Hang Snatch + Below Knee hang Snatch   5 Rounds       3 Rounds for time: 12 Push Press 12 Box Jumps 5 Min Cap Should be a sprint!

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Comments Off on 4/18/17

4/18/17

ME Kipping HSPU's Rest 3:00 - Mobilize hips and ankles during rest time3 Rounds       Back Squat 4x6       200m Run w/ KB 10 Sit ups w/ KB 8/8 Single arm KB Snatches 6/6 Single arm OH KB lunges 3 Rounds

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Comments Off on 4/17/18

4/17/18

:45 L-sit Alt w/ Front Rack mobility 3 Rounds       Clean & Jerk Dip Squat Complex - 3 Sets Clean + 3 Jerk Dip Squats +Jerk + Jerk Dip Squat       AMRAP 12: 8 Clusters 12 Pull-ups 16 Plyo Glute bridges

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Comments Off on 4/15/17

4/15/17

EASTER SCHEDULE: Saturday 4/15 - 10:30am only Sunday 4/16 - NO classes       Bench 5x5       Fight Gone Bodyweight Teams of 2 with one person working at a time. Complete 3 rounds each: 1 Min Max Pull ups 1 Min Max Push ups 1 Min Max Sit Ups 1 Min Max Air Squats 1 Min Max Cals Rowed

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