Knowledge Is Power.

Learning Resources

Life is nothing but simple complexity

Top Tier CrossFit Columbia – Adult/ Teenager CrossFit Weightlifting Hang Clean + Split Jerk Complex (2, 2, 2, 2, 2) Gymnastics Plank hold 4 Attempts at a max plank hold Metcon 10 minutes Metcon (AMRAP – Rounds and Reps) 250m Row 30 Double-Unders
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Keep your squats low and your standards high.

Top Tier CrossFit Columbia – Adult/ Teenager CrossFit Weightlifting Back Squat (3, 3, 3, 3, 3) Gymnastics Hanging tuck hold 4 Attempts at a max hanging tuck hold Metcon Metcon (AMRAP – Reps) 7… 1-minute rounds of: 5 burpees over the bar Max reps of power snatches (65/45) (135/95) *Rest 2 minutes between rounds
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Keep Calm & Swing Kettlebells

Top Tier CrossFit Columbia – Adult/ Teenager CrossFit Weightlifting Thrusters (5, 4, 3, 2, 1) Bent Over Row (4 x 8) Metcon 20 minutes Metcon (AMRAP – Rounds and Reps) 20 Kettlebell swings 20 Box Jumps Partner A will run 400 meters while Partner B completes as many rounds/reps of the AMRAP. When Partner A […]
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Who doesn’t love the Turkish Getup?

Top Tier CrossFit Columbia – Adult/ Teenager CrossFit View Public Whiteboard Weightlifting Romanian Deadlift (5, 5, 5, 5, 5) Challenge yourselves to really push the weights up on this exercise. It will help all your squats, deadlifts, snatch, and cleans. Turkish Get Up (3, 2, 1) Do 3 reps in a row on one arm. […]
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We are luckier than we realize

Top Tier CrossFit Columbia – Adult/ Teenager CrossFit Weightlifting Front Squat (3,3,3,3,3) Use a 3 second pause at the bottom of each rep. This builds great hip and ankle mobility. It also builds a ton of strength in the bottom of your squat so that you can express power later. It all has a purpose! […]
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Mo Benmo’s 40th Bday WOD

Top Tier CrossFit Columbia – Adult/ Teenager CrossFit Metcon FATAL 40 (Time) 40 Wall Balls (20/14 lb) 40 Hang Cleans (95/65 lb) 40 Pull-Ups 40 Deadlifts (95/65 lb) 40 Push-Ups 40 Box Jumps (24/20 in) 40 Kettlebell Swings (1.5/1 pood) 40 Toes-to-Bar 40 Air Squats 40 Hang Snatches (95/65 lb) 40 Double-Unders 40 Sit-Ups 40 […]
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Create VALUE

Top Tier CrossFit Columbia – Adult/ Teenager CrossFit Weightlifting Hang Clean + Push Jerk + Split Jerk Complex (1,1,1,1,1) GHD Raise (4 x MAX) Metcon 15 minute time cap Metcon (Time) 8 Wall Walks 9 Squat Cleans (155/105) 6 Wall Walks 12 Squat Cleans 4 Wall Walks 15 Squat Cleans 2 Wall Walks
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Know the value of knowing your value

Top Tier CrossFit Columbia – Adult/ Teenager CrossFit Weightlifting Back Squat (5, 5, 5, 5, 5) Metcon Weighted Pull-ups (5 x 2) Metcon (No Measure) 20 minute EMOM: 10 Kettlebell Swings (24kg/16kg) 5 Handstand Push-ups During the first minute, Partner A completes 10 Swings while Partner B completes 5 Handstand Push-ups. Partners swap for the […]
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Talk Less

Top Tier CrossFit Columbia – Adult/ Teenager CrossFit Weightlifting Hang Power Snatch (2,2,2,2,2) Close Grip Bench (4 x 8) Metcon Metcon (Time) Buy In- 400 m Run Then 3RFT of: 10 T2B 20 KB Reverse Lunges (total) (24/16) Then: Cash Out- 400m Run
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