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08/14/2018

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Placerville CrossFit - CrossFitWarm-up2 Rds NFT: 20m Spiderman 20sec Front Rack Stretch 20m Alt. Air Squats 20sec/side Pigeon StretchGymnasticsHandstand Push-ups (3x max effort attempts)In 10 minutes, athletes will add up the totals from all 3 max effort attemptsWODOPEN FOR BUSINESS (AMRAP - Reps)AMRAP 7mins: Burpees On the Minute – 5…
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2018 08 14

08/10/2018

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Placerville CrossFit - CrossFitView Public WhiteboardWarm-up2 Steady Rounds: 250/200 M Row 10/direction Banded Steps 10 Banded Air Squats 10M InchwormsGymnastics10 mins Time Cap Option 1: Strict Handstand Pushups (sc. Pike Press variations, wall walks) 5×5 (5 sets of 5 reps) Option 2: Spend 10 minutes working on handstand walkingMetconIRON LUNG…
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2018 08 10

08/07/2018

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Placerville CrossFit - CrossFitView Public WhiteboardWarm-up3 Steady Rounds: 15 Kipping Swings 10 Boot Straps 5 Dive Bomb PushupsMobilityChild’s Pose – 1 Minute With arms together and straight out front, have athletes sit back onto their legs while dropping the chest and head towards the ground. Relaxing as much as possible…
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2018 08 07

08/06/2018

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Placerville CrossFit - CrossFitView Public WhiteboardWarm-up30 Seconds Each: Jumping Jacks Active Spidermans Childs Pose Push-up to Down Dog Boot Straps Slow Air Squats Barbell Warmup: 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Presses 5 Stiff-Legged Deadlifts 5 Front SquatsMobility30sec/side Couch Stretch 10/direction Banded WalksStrengthFront Squat (5…
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2018 08 06

08/04/2018

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Placerville CrossFit - CrossFitView Public WhiteboardWarm-upDynamic Line Drills (Coaches Choice)Movement Review- Synchronizing movements like the KB Swings and Burpees - Average height seat position on the bike for the whole teamPartner WodTEAM SWING-A-LING (Time)For Time, in teams of 3: 120 Cal Air Bike (1 athlete at a time) 90 Synchronized…
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2018 08 04

04/09/2018

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AnnouncementsLifestyle/Nutrition/Goals Q&A - Saturday 8/4 @ 9:30 amPlacerville CrossFit - CrossFitWarm-up3 Steady Rounds: 12 Hang Power Cleans 12 Ring Rows 15/12 Calorie Air BikeStrengthPower Clean (Find 1RM Power Clean)Don’t be afraid to take a lot of warm up reps while building to the 1RM. Big jumps rarely pay off.MetconMetcon (Time)3…
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2018 08 03

08/02/2018

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AnnouncementsLifestyle/Nutrition/Goals Q&A - Saturday 8/4 @ 9:30 amPlacerville CrossFit - CrossFitView Public WhiteboardWarm-up500m Row 2 Steady Rds: 15 Kipping Swings 10 Bootstraps 5 Dive Bomb PushupsMobility2min/side Couch Stretch 2min Childs Pose & 2min Front Rack StretchStrengthSeated DB Curl to Arnold Press (3x10)2 x 5, 3 x 10Dumbell Lawnmower (3 x…
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2018 08 02

08/01/2018

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AnnouncementsLifestyle/Nutrition/Goals Q&A - Saturday 8/4 @ 9:30 amPlacerville CrossFit - CrossFitView Public WhiteboardWarm-up3 Steady Rounds: 200m Jog 20m Soldier Kicks 10m Banded Lateral Steps (Switch directions at 5m) 10 Banded GoodmorningsMobility1min/side Banded Shoulder Distraction 1min/side Pigeon StretchStrengthPush Jerk (3 x 5)Spend no longer than 5 minutes to build up to…
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2018 08 01

07/31/2018

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AnnouncementsLifestyle/Nutrition/Goals Q&A - Saturday 8/4 @ 9:30 amPlacerville CrossFit - CrossFitView Public WhiteboardWarm-up:30 Seconds With Band: Banded Lateral Walk Banded Air Squats Banded Lateral Walk Banded Air Squats Without Band: Side Lunge Active Spidermans Active Samson Push-up to Down Dog Barbell Warmup: 5 Good Mornings 5 Back Squats 5 Elbow…
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2018 07 31

07/30/2018

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AnnouncementsLifestyle/Nutrition/Goals Q&A - Saturday 8/4 @ 9:30 amPlacerville CrossFit - CrossFitWarm-up3 Steady Rounds: 6/side Spidermans 12 Banded Good Mornings 16 Release Push Ups 20/16 Calorie RowStrengthBack Squat (5-5-3-3-20)What you see is correct, athletes will take 4-5 sets to build up to 20 rep max effortMetconMetcon (Time)4 Rounds: 6 Clusters 135/95lbs…
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2018 07 30

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