Training

Sunday Funday 20200705

Top Tier Columbia – Adult/ Teenager Fitness View Public Whiteboard 7RFT: Metcon (Time) 7 Rounds for Time: 120 Meter Bear Crawl 7 Jumping Alternating Lunges 7 Push Ups 7 Power Clean (115/95) 7 Air Squats 7 Burpees 7 Power Jerk – a jerk where your feet do not split (115/95) _________________ 5RFT: Metcon (Time) 5RFT: …

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Sunday Funday 20200621

Top Tier Columbia – Adult/ Teenager Fitness View Public Whiteboard FT: Metcon (Time) Happy Father’s Day!! Earn That Beer!! For Time: 101 Deadlifts (135/95 lb) 101 Wall Balls (20/14 lb) 101 Box Jumps (24/20 in) 2020 Meter Row ____________________ FT: Metcon (Time) For Time: 100 Back Squats (Bodyweight) Perform 5 Burpees at the top of …

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At Home and OUTDOOR Workout

Top Tier CrossFit Columbia – Adult/ Teenager CrossFit View Public Whiteboard Metcon (Time) 10 AM Outdoor Workout 40-30-20-10 Burpees Russian Kettlebell Swings (24 kg/ 16 kg) Single Arm Thrusters (24 kg/ 16 kg) Walking Lunges (24 kg/ 16 kg) Everything except the burpees are weighted Time cap = 35 minutes

Long WOD

Top Tier CrossFit Columbia – Adult/ Teenager CrossFit View Public Whiteboard AMRAP: Metcon (AMRAP – Rounds and Reps) AMRAP30: 10- 9-8-7-6-5-4-3-2-1 Single Arm Clean and Press EACH ARM 10 Russian Swings 10 Pushups 100 meter RunEvery time you perform the Clean and Press, you will perform 1 less rep You perform the number from the …

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Ho ho hodor

Top Tier CrossFit Columbia – CrossFit Back Squat Back Squat (5×3 ) Try to complete all or most working sets at heaviest weight from 11/21 Push Jerk (3×5) Build to a heavy set cycling reps Metcon Helen (Time) 3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-ups

are you allergic to NUTTS?

Top Tier CrossFit Columbia – CrossFit Metcon Nutts (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 here

8 No-Stress Tips to Jumpstart Your New Years Resolutions

The arrival of the holidays brings many great things but also some unhealthy decisions. Family and friends often comes hand in hand with gluttonous eating and drinking. Most of the weight gained over the holidays stays on, despite the “lose weight” resolutions that invariably follow every New Year’s Day.

5 Exercises You Are Not Doing That Could Improve Your CrossFit

If you are an avid CrossFitter, you have heard this phrase before: “Constantly varied, functional movements at high intensities.” CrossFit athletes pride themselves on being ready for any athletic event at any time, training across multiple training modalities that include running, biking swimming, weightlifting, jumping, and gymnastics…