Knowledge Is Power.

Learning Resources

CF Open Countdown 4 Days Till Announcement

Top Tier CrossFit Columbia – Adult/ Teenager CrossFit Weightlifting Front Squat E2MOM-5 5,5,5,5,5 Ideally reaching about 80-85% of your current 1RM Barbell Row Supinated Grip E2MOM-5 5,5,5,5,5 Ideally reaching about 100% of your bench press 5RM Metcon Metcon (Time) CF Open 17.5 (20 Min Cap) 10RFT 9 Thrusters 95/65 35 DUshttps://www.youtube.com/watch?v=Ej5fBhoRpS4&t=8s
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02/17/18

Top Tier CrossFit Columbia – Adult/ Teenager CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Rounds and Reps) 3 person teams 20 min AMRAP 6 rope climbs 12 thrusters (135/95) 15 power cleans (135/95) 25 burpee
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02/16/18

Top Tier CrossFit Columbia – Adult/ Teenager CrossFit View Public Whiteboard Weightlifting Push Jerk Push Jerk E2MOM- 5 3,3,3,3,3 Bent Over Row Supinated Bent Over Row E2MOM- 5 5, 5, 5, 5, 5 Metcon Metcon (Time) 3RFT (15 min Cap) 500m Row 20 Front Rack Walking Lunges (95/65)
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2/15/18

Top Tier CrossFit Columbia – Adult/ Teenager CrossFit View Public Whiteboard Weightlifting Power Clean PWR Clean EMOM- 10 3 TNG Reps Gymnastics Ring Rows False Grip Ring Rows EMOM – 5 6-10 reps every min Metcon Metcon (Time) FT (20 min Cap) 15 Deadlift 225/185 315/225 15 HSPU 12 Deadlift 225/185 315/225 12 HSPU 9 […]
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2/14/18

Top Tier CrossFit Columbia – Adult/ Teenager CrossFit View Public Whiteboard SKILL Rope Climb 20 Min Skill Work (Meaning playtime to get better at the following) -Rope Climbs Metcon Metcon (Time) FT (20 min Cap) 10 Ring Muscle Ups 800m Run 6 Ring Muscle Ups 400m Run 2 Ring Muscle Ups 200m Run
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12/13/18

Top Tier CrossFit Columbia – Adult/ Teenager CrossFit View Public Whiteboard Weightlifting Power Snatch PWR Snatch EMOM -10 3 TNG reps Overhead Squat OH Squat E2MOM -5 5,5,5,5,5 Metcon Metcon (AMRAP – Rounds and Reps) 15min AMRAP 250m Row 50 DUs 10 Burpees over rowerIf you get 3 rounds + 250 row…. The row equals […]
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2/12/18

Top Tier CrossFit Columbia – Adult/ Teenager CrossFit View Public Whiteboard Weightlifting Deadlift Deadlift E2MOM -6 5,5,3,3,1,1 Pull-ups Pullups EMOM-8 3-5 reps every minute Metcon Metcon (AMRAP – Rounds and Reps) 12 min Amrap of 6 kettlebell snatch each arm 10 Kb goblet squats 10 Russian KB Swings (1.5/ 1) (2/ 1.5) Choose 1 kettlebell […]
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2/10/18

Top Tier CrossFit Columbia – Adult/ Teenager CrossFit Metcon Metcon (Time) In teams of 2 (only one person working at a time) 100 DU 80 KBs (53/40) 70 Wallball (20/14) 60 hang power cleans (95/65) 50 Burpees 40 ring dips 30 Box Jump 24/20 20 S2OH (95/65) 10 MU (burpee pull ups)
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2/9/18

Top Tier CrossFit Columbia – Adult/ Teenager CrossFit Weightlifting Front Squat Front Squat 3,2,1,3,2,1 Each Wave is Heavier (15 min time cap) Bent Over Row Bent Over Supinated Row 3 x 10 reps (5 min time cap) Metcon Metcon (Time) FT 200 DUs 100 Cal Row 50 Burpees Over Rower(facing)
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2/08/18

Top Tier CrossFit Columbia – Adult/ Teenager CrossFit Weightlifting Push Jerk Push Jerk 
10min EMOM x 4 Close Grip Bench 5, 5, 5, 5, 5 Metcon Metcon (AMRAP – Rounds and Reps) WOD: On 15min Clock 800m Run 
then remaining time
: 
AMRAP 
10 ALT DB Squat Snatches 50/35 75/50 
5 TTBs 
5 Box Jumps Overs […]
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