News

Nov 17

CrossFit Rebuild - CrossFitBlake (Time)4 Rounds for time of: 100' Walking lunge, 45lb plate overhead 30 Box jumps, 24'' 20 Wall-Ball Shots, 20# 10 Handstand push-upsIn honor of U.S. Navy Senior Chief Cryptologic Technician David Blake McLendon, 30, of Thomasville, Georgia, was killed September 21, 2010To learn more about Blake click here
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Nov 10

CrossFit Rebuild - CrossFitWeightliftingPush Jerk (3x5)Split Jerk (3x5)MetconNutts (Time)10 Handstand Push-ups 15 Deadlifts, 250# 25 Box Jumps, 30" 50 Pull-ups 100 Wall-Ball Shots, 20# 200 Double-Unders 400m Run with a 45# PlateIn honor of Lieutenant Andrew Richard Nuttall, 30, stationed in Edmonton, AB died on December 23, 2009.To learn more about Nutts click hereFitness: 10…
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Nov 9

CrossFit Rebuild - CrossFitGymnasticsHandstand Walk (Handstand progressions 8min of work. Wall walk, be)MetconMetcon (Time)“Thriller” (re test from last year Oct 31, 2016) Four rounds: 10 power cleans 135/95 5 chest to bar pull ups 10 front squats 135/95 5 chest to bar pull ups Fitness: 10 power cleans 95/65 5 pull ups 10 front squats…
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Nov 8

CrossFit Rebuild - CrossFitWeightliftingHang Snatch (Full squat snatch: add 2.5lbs/week )Hang Clean (Fitness: add 2.5lbs per week)MetconMetcon (Time)Five rounds: 25 push ups 15 KBS 32/24kg Fitness: 15 hand release push ups 15 KBS 16/8kg
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Nov 7

CrossFit Rebuild - CrossFitRope Climb (5x2)work on ascent and descent, foot lock techniques, least number of pulls to the top, and leg less progressions.MetconMetcon (Time)9-12-15-12-9 Thrusters 95/65 Pull ups #franprep #lovethethruster Fitness: Thrusters 65/45 Pull ups
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Nov 6

CrossFit Rebuild - CrossFitWeightliftingThruster (3x5)add 2.5lbs/weekMetconMetcon (Time)Three rounds: 400m row 20 TTB 10 push jerk 135/95 Fitness: 400m row 10 knees to elbows *goal is to make contact with elbows 10 push press 95/45
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Nov 4

CrossFit Rebuild - CrossFitMetcon (Time)Partner WOD - split up anyway you want, you do not need to finish a movement before moving to the next: 100 cal row 100 burpees 100 lunges 100 KBS 24/16 100 DB Snatches
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Nov 3

CrossFit Rebuild - CrossFitWeightliftingBench Press (3x5)MetconRoy (Time)5 Rounds for time of: 15 Deadlifts, 225# 20 Box Jumps, 24" 25 Pull-upsIn honor of Marine Corps Sgt. Michael C. Roy, 25, of North Fort Myers, FL, was killed in action on July 8th, 2009To learn more about Roy click here
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Nov 2

CrossFit Rebuild - CrossFitWeightliftingDeadlift (5RM)MetconMetcon (Time)Run 3km 21 push jerks 155/115 Fitness: Run 1km 21 push press 75/453km Run is King to Waterloo-Duke-Bishop-Gym
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Nov 1

CrossFit Rebuild - CrossFitWeightliftingShoulder Press (3x5)Pull-ups (3x5)MetconMetcon (Time)5 rounds 7 deadlifts 115/75 7 power cleans 115/75 7 chest to bar pull ups Fitness: As above at 5 reps and 95/45
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