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Comments Off on 5/29/17

5/29/17

Don't forget! Tomorrow, Monday, May 29 at 9:30am is our Murph workout event! (NO other classes tomorrow!) This is open to everybody, not just CrossFit Chapel Hill members. It is an event in which we honor the life of fallen Navy Seal Lt. Michael Murphy, the Protector!   The workout is, For ...

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Comments Off on 5/27/17

5/27/17

2x3 Negative Bench Press (spotters help lifters bring BB back to rack) Then 3x5 Bench Press         CFCH Version of Regionals 2017 Team Event 3: Teams of 2. One person working at a time.   20 Cal Row 50 Wall Balls 20 C2B (adv: MU's) 40 Cal Row 50 Wall Balls 20 C2B (adv: MU's) 40 Cal Row 50 Wall Balls 20 C2B (adv: MU's) 20 ...

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Comments Off on 5/26/17

5/26/17

1 Lap Yoke Carry (w/ BB...we're using our imaginations, folks) 2 Front Squats 3 HSPUs10 Rounds         EMOM 12: Rounds 1-4: 5 Burpees 10 V-Ups Rounds 5-8: 5/5 Jump Lunges 10 Hollow Rocks Rounds 9-12: 5 Groiners 15 Air Squats       Optional Cash Out: 5/5 KB Windmills 15 Weighted Sit Ups 3 Rounds

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Comments Off on 5/25/17

5/25/17

3 Rounds:   5 Strict Pull-up 5 Kipping Pull ups 5 Kips to Hips   Rest as needed between sets   Scaled: Kipping Pull-ups (or pull-ups w/ lighter band than you've been using), Rest, Giant Kip Swings RX - Don't come off the bar Adv: 5 Strict C2B's, 5 Kipping Pull-ups, 3-5 Bar Muscle ups         Deadlifts 5x3 Heavier than last time         12-9-6   Power Snatch (Goal ...

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Comments Off on 5/24/17

5/24/17

8 x Parking Deck Sprints :30 Rest       Power Snatch + Hang Snatch 4 Rounds       3 Min AMRAP:   20 Wall Balls 10 Hang Cleans   Rest 3:00   3 Min AMRAP: 15 Box Jumps 15 Wall Balls   Rest 3:00   3 Min AMRAP: 10 Cal Row 10 Box Jumps

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Comments Off on 5/23/17

5/23/17

Thanks to Mark and Charlie for the Suggestion Box (we know you did it!!!) If you have any suggestions for Mark and Charlie, please submit them into the box up front. ;-)   HSPU's As many kipping HSPU's as you can do in 5 min       Back Squats 5x5 (Heavier than last time)       15 KB Swings 200m ...

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Comments Off on 5/22/17

5/22/17

:30 Pistols 5 STRICT T2B - No swing, slow and controlled 4 Sets       2 Clean Pulls + 1 Clean + 1 Front Squat 4 Rounds       Alternating Tabata: (8 Rounds of each) Deadlifts (around 60% of 1RM) Burpees

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Comments Off on New Coach Chase! (And your Saturday WOD)

New Coach Chase! (And your Saturday WOD)

HEY!   We have another new coach and his name is Chase Edwards! He comes to us from Winston Salem and is married to one of our CFCH Vets, Alex Edwards. We are super pumped to have another addition to the team, and we think you guys will like him a lot!   We ...

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Comments Off on 5/19/17

5/19/17

200m SA Farmers Carry - HEAVY 10 Super Burpees Bulldog Plank 5 Rounds       1 Length Death Crawl Row 5x Single Arm KB or DB Front Squats (L) - HEAVY 5x Single Arm KB or DB Front Squats (R) - HEAVY 13 Min AMRAP

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Comments Off on 5/18/17

5/18/17

4 Rounds: 4 Strict Pull-up 4 Kipping Pull ups 4 Kips to Hips Rest as needed between sets Scaled: Kipping Pull-ups (or pull-ups w/ lighter band than you've been using), Rest, Giant Kip Swings RX - Don't come off the bar Adv: 4 Strict C2B's, 4 Kipping Pull-ups, 3-4 Bar Muscle ups       Deadlifts 5x4 Heavier than last time       12 Ring Dips 500m ...

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