Knowledge Is Power.

Learning Resources

Sunday Funday 20191110

Top Tier CrossFit Columbia – Adult/ Teenager CrossFit 4RFT: Metcon (Time) 4 Rounds For Time: 8 Deadlifts (250/175 lb) 16 Burpees 3 Rope Climbs (15 ft) 600 meter RunBritish Army Second Lieutenant Ralph Johnson, 24, of South Africa, assigned to the Household Cavalry Regiment, based in Windsor, England, was killed on August 1, 2006, in […]
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“Chill, it’s only chaos”

Top Tier CrossFit Columbia – Adult/ Teenager CrossFit SWOD p: Back Squat (4×10) Intention = develop muscle mass with higher volume and moderate loads this week. Rest roughly 2 minutes between sets. Push Press (4×10) AHAP Intention = develop muscle mass with higher volume and moderate loads this week. Rest roughly 2 minutes between sets. […]
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“21 Gun Salute”

Top Tier CrossFit Columbia – Adult/ Teenager CrossFit SWOD Front Squat (4×10) Intention = develop muscle mass with higher volume and moderate loads this week. Rest roughly 2 minutes between sets. Dumbbell Overhead Press (4×10) Dumbell Overhead Press – 4x 10 AHAPIntention = develop muscle mass with higher volume and moderate loads this week. Rest […]
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“My best successes came on the heels of failure”

Top Tier CrossFit Columbia – Adult/ Teenager CrossFit SWOD Deadlift (4×10) Conventional Deadlift – AHAP Intention = develop muscle mass with higher volume and moderate loads this week. Rest roughly 2 minutes between sets. Pull-ups (4×10) Pullups – AHAP Intention = develop muscle mass with higher volume and moderate loads this week. Rest roughly 2 […]
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Do or do not, there is no try”

Top Tier CrossFit Columbia – Adult/ Teenager CrossFit SWOD Bench Press (4×10) AHAP Intention = develop muscle mass with higher volume and moderate loads this week. Rest roughly 2 minutes between sets. wod: Barbell Row (4×10) AHAP Intention = develop muscle mass with higher volume and moderate loads this week. Rest roughly 2 minutes between […]
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Sunday Funday 20191103

Top Tier CrossFit Columbia – Adult/ Teenager CrossFit FT: Lumberjack 20 (Time) 20 Deadlifts, 275# Run 400m 20 Kettlebell swings, 70# Run 400m 20 Overhead Squats, 115# Run 400m 20 Burpees Run 400m 20 Chest-To-Bar Pull-ups Run 400m 20 Box Jumps, 24″ Run 400m 20 Dumbbell Squat Cleans, 45# Run 400mOn Nov. 5 2009, a […]
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Joyeux Lundi

Top Tier CrossFit Columbia – Adult/ Teenager CrossFit SWOD Overhead Squat (5×5) Intention = improve your stability in this exercise by focusing on your abdominal bracing and mid-back tension throughout your sets. Front Rack Lunge (4×8) Front Rack Barbell Lunge each leg. Intention = focus on single leg stabilization throughout each repetition WOD Metcon (Time) […]
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木曜日

Top Tier CrossFit Columbia – Adult/ Teenager CrossFit SWOD Cluster ( 5, 4, 3, 2, 1) Intention = practice your rhythm of moving from your clean to your thruster with increasingly heavier weight Barbell Hip Thrusters Hip ThrustersIntention – Pack some meat on that booty…you read that right Youtube Video: https://www.youtube.com/watch?v=Zp26q4BY5HE WOD Metcon (Time) 21-15-9 […]
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