Knowledge Is Power.

Learning Resources

In Russia kettlebell swings you

Top Tier CrossFit Columbia – Adult/ Teenager CrossFit Weightlifting Front Rack Lunge (4 x 8 EACH LEG) Russian KB swing (4 x 20) Go one to two bells heavier than you normal would without sacrificing good techinque. Metcon Partner WOD – 20 Min Cap Metcon (Time) Buy in – 100 Double Unders 5RFT of: 4 […]
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Grab your partner and do the WOD!

Top Tier CrossFit Columbia – Adult/ Teenager CrossFit Metcon Metcon (Time) 5 Rounds of: 12 Deadlift (155/105) 9 Hang Power Cleans (155/105) 6 Push Jerks (155/105)Each person will be completing the entire workout. However, while one partner rests, the other partner works. For example, partner A does all 12 deadlifts while partner B encourages them. […]
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Be the Power Jerk

Top Tier CrossFit Columbia – Adult/ Teenager CrossFit Weightlifting Power Jerk (EMOM – 10) Using 70% of your max, perform 2 reps every minute Bench Press (4 x 10) Metcon Bell (Time) 3 RFT: 21 Deadlifts (M=185/F=125) 15 Pull-ups 9 Front Squat (M=185/F=125)Compare to: 9/20/18
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Those Overhead Lunges Though!

Top Tier CrossFit Columbia – Adult/ Teenager CrossFit View Public Whiteboard Weightlifting Overhead Lunge (4 x 10 EACH LEG!) Yep…that’s 20 steps per set. That means the weight will be light and your focus should be on position and alignment overhead, along with your balance on your front foot being solid, in order to minimize […]
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Howdy Partner!

Top Tier CrossFit Columbia – Adult/ Teenager CrossFit Gymnastics Handstand Push-ups (E2MOM – 5) Max reps every 2 minutes Toes-To-Bar (E2MOM – 5) Max reps every 2 minutes Metcon Metcon (Time) One round each partner: Partner A runs 400M Partner B doesAMRAP Hang Power Cleans + Jerks (135, 95) until Partner A gets back. Switch. […]
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Bulletproofing the posterior chain

Top Tier CrossFit Columbia – Adult/ Teenager CrossFit Weightlifting Deadlift (10, 8, 6, 4, 2) Dumbbell Row (4 x 10) Metcon Metcon (Time) 21-15-9 for time: Muscle Snatch (M=95/F=65#) Wall Ball (M=20/F=14#) Compare to: 9/21/18
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Sunday Funday 20190414

Top Tier CrossFit Columbia – Adult/ Teenager CrossFit 3RFT: Metcon (Time) 3 Rounds For Time: 30 Wall Balls 30 Sumo Deadlift High Pull (75/55) 30 Box Jumps 30 Push Press (75/55) 30 Calorie Row 30 Push Ups 10 Back Squats (1 X Body Weight) FT: Metcon (Time) For Time: 5 Turkish Get Ups per Arm […]
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Freaky Friday

Top Tier CrossFit Columbia – Adult/ Teenager CrossFit View Public Whiteboard Weightlifting Power Clean (2 reps every minute with 70% of your max) EMOM-10 2 reps every min We are working on speed and barbell cycling skill. Both reps should be technically sound, explosive, and fast. The weight is light enough (70% of 1RM) for […]
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Thirsty Thursday

Top Tier CrossFit Columbia – Adult/ Teenager CrossFit View Public Whiteboard Weightlifting Floor Press (10,8,6,4,2) Same rules as a close grip bench press, except the floor shortens your range of motion. This essentially becomes a tricep exercise overall Only record your top set of 2 reps Supinated Barbell Row (4 x 10) For an added […]
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Hump Day

Top Tier CrossFit Columbia – Adult/ Teenager CrossFit View Public Whiteboard Weightlifting Double Kettlebell Rack Lunges (10,8,6,4,2) Hold 2 kettlebells in a rack position with elbows tight to the bodyEach set above is reps PER LEG. This will also require you to work on your double kettlebell clean to safely get them into position Record […]
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