Knowledge Is Power.

Learning Resources

Sunday Funday 20200223

Top Tier CrossFit Columbia – Adult/ Teenager CrossFit 5RFT: Metcon (Time) 5RFT: 100 Meter Walking Lunges 10 Deadlifts (255/195) 15 GHD Sit Ups EMOM: Metcon (Time) Every 5 Minutes for 25 Minutes (E5MOM25) Complete: 200 Meter Run 10 Burpees 15 Kettlebell Swings 20 Ab Mat Sit Ups
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Sunday Funday 20200216

Top Tier CrossFit Columbia – Adult/ Teenager CrossFit FT: Metcon (Time) Abtastic Annie: 50 Double Unders 50 Ab Mat Sit Ups 50 Mountain Climbers 1:00 Plank Hold 40 Double Unders 40 Ab Mat Sit Ups 40 Mountain Climbers 1:00 Plank Hold 30 Double Unders 30 Ab Mat Sit Ups 30 Mountain Climbers 1:00 Plank Hold […]
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02/12/2020

Top Tier CrossFit Columbia – Adult/ Teenager CrossFit SWOD EMOM: Turkish Get Up (1 rep on 1 arm per minute for 10 minutes) Intention = take your time focusing on technique….NOT speed EMOM: Ring Dips (Max reps every 2 minutes for 5 minutes) Intention = learn and practice kipping today for some dedicated skill work […]
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Sunday Funday 20200209

Top Tier CrossFit Columbia – Adult/ Teenager CrossFit 3RFT: Air Assault (Time) 3 Rounds for Time: 100 Double Unders 200 Meter Row 20 Kettlebell Swings (53/35) 20 Med Ball Slams (20/14) 400 Meter Run 40 Air Squats 40 Ab Mat Sit Ups 1RFT: Metcon (Time) For Time: 21 Deadlifts (225/185) 800 Meter Run 15 Deadlifts […]
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02/11/2020

Top Tier CrossFit Columbia – Adult/ Teenager CrossFit SWOD Clean (6 x 2 @ 80% of 1RM) Intention – Get Consistent with your technique and timing. Focus on the smoothness of the lift Bent Over Row (5 x 6) Intention – flip your hands over (supinated) and pull heavy weight to your belly Metcon Metcon […]
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Valentine’s Day WOD

Top Tier CrossFit Columbia – Adult/ Teenager CrossFit EMOM: Metcon (10 Rounds for reps) Two Parts (with a Partner) Part A: “The Break Up” – EMOM for As Long As Possible: 1st minute: 1 Push Press (125/85 lb) + 1 Burpee 2nd minute: 2 Push Presses (125/85 lb) + 2 Burpees 3rd minute: 3 Push […]
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02/14/2020

Top Tier CrossFit Columbia – Adult/ Teenager CrossFit SWOD Bench Press (5 x 5 @ 80%) Intention = attempt to move this fast out of the bottom Single Arm Dumbbell Row (5 x 6 each arm) Intention = attempt to move this fast out of the bottom, and maintaining a very parallel body position to […]
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02/13/2020

Top Tier CrossFit Columbia – Adult/ Teenager CrossFit SWOD Sumo Deadlift (5 x 5 @ 80% of 1RM) Intention = attempt to move this fast out of the bottom Push Press (5 x 3 @ 80% of 1 RM) Intention = attempt to move this fast out of the bottom Metcon (AMRAP – Rounds and […]
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Kobe Bryant Memorial WOD

Top Tier CrossFit Columbia – Adult/ Teenager CrossFit AMRAP: Metcon (AMRAP – Rounds and Reps) (With a Partner) for 54 minutes: 5 Rope Climbs (15 ft) 8 Bear Complexes (135/95 lb)* 18 Burpees 24 Wall Ball Shots (20/14 lb) 81 calorie Echo Bike Then, 7-minute silent Cool-Down (together)One partner works at a time. 1 bear […]
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Sunday Funday 20200202

Top Tier CrossFit Columbia – Adult/ Teenager CrossFit AMRAP: Metcon (AMRAP – Rounds and Reps) AMRAP40: With a Partner – 4 rope Climbs 40 Sledge Hammers 40 Med Ball Sit Ups or Russian Twists (throw/pass to partner) 40 Battle Rope (Partner Planks) 40 DBall Over Box (100/75; 30/24) 4 Partner Deadlift (Combined Body Weight) **800 […]
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