Knowledge Is Power.

Learning Resources

Early to bed this evening for 19.1 tomorrow

Top Tier CrossFit Columbia – Adult/ Teenager CrossFit Weightlifting Clean and Jerk (3 reps @80% 1RM) E2MOM – 5 Gymnastics Handstand Push-ups (EMOM – 7) 5-10 reps every minute Toes-To-Bar (EMOM – 7) 5-10 reps every minute Metcon Metcon (Time) Buy In: 100 double unders 5 Rounds of: 20 American Kettlebell Swings (24/16kg) 5 Burpee […]
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The Open has begun!

Top Tier CrossFit Columbia – Adult/ Teenager CrossFit Weightlifting Power Snatch (4 reps @80% 1RM) E2MOM – 5 Front Squat (4 reps @80% 1RM) E2MOM – 5 Metcon Power Elizabeth (Time) 21-15-9 Power Cleans (135/95) Ring Dips
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CrossFit Open 2019 starts TOMORROW!

Top Tier CrossFit Columbia – Adult/ Teenager CrossFit Weightlifting Push Press (5, 4, 3, 2, 1) Bent Over Row (E2MOM – 5) 10 reps every 2 minutes with challenging weight Metcon Metcon (Time) Buy In: 60 foot handstand walk THEN: 5 rounds of: 5 Alternating Pistols each leg 1 Rope Climb 10 Burpees Cash out: […]
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John Jacobs’ Birthday Celebration!

Top Tier CrossFit Columbia – Adult/ Teenager CrossFit View Public Whiteboard Metcon Metcon (Time) 1959 Meter Row 60 foot Tire or Sled drag 60 foot buddy carry or odd object carry 60 Burpees 60 foot Tire or Sled drag 60 foot buddy carry or odd object carry 60 Deadlifts (145/115) 60 foot Tire or Sled […]
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Febturday?

Top Tier CrossFit Columbia – Adult/ Teenager CrossFit Weightlifting Clean and Jerk (5 reps @75% 1RM) E2MOM – 5 Pull-ups (EMOM – 7) 5 -10 reps every minute Ring Dips (EMOM – 7) 5 – 10 reps every minute Metcon 10 minutes Metcon (AMRAP – Rounds and Reps) 10 Thrusters (95/65) 10 Burpees over Bar
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Febtober!

Top Tier CrossFit Columbia – Adult/ Teenager CrossFit Weightlifting Power Snatch (5 reps @75% 1RM) E2MOM – 5 Front Squat (5 reps @75% 1RM) E2MOM – 5 Metcon GHD Back or Hip Extensions (5 x 10) EMOM – 5 Metcon (Time) 5 RFT: Row 200 meters 10 Wall Ball (20/14) 5 Hang Power Clean (155/ […]
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Months that start with Feb.

Top Tier CrossFit Columbia – Adult/ Teenager CrossFit Gymnastics 20 minutes of practice Pistols Handstand Walk Metcon 20 minutes Metcon (AMRAP – Rounds and Reps) 10 KB Racked Lateral Bar Step Overs (Bar set at maximum hip flexion) (53/35) 5 Single Leg Deadlifts Each Side (53/35) 5 Renegade Rows with a pushup Each Side (53/35) […]
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Whose life did you improve today other than your own?

Top Tier CrossFit Columbia – Adult/ Teenager CrossFit View Public Whiteboard Weightlifting Overhead Squat (1RM) The last 3 thursdays have been preparing you for this max effort day. Time to make it count Deadlift (1RM) The last 3 thursdays have been preparing you for this max effort day. Time to make it count Metcon Diane […]
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