Knowledge Is Power.

Learning Resources

Filthy Fifty

Top Tier CrossFit Columbia – Adult/ Teenager CrossFit Metcon Filthy Fifty (Time) For Time: 50 Box jumps, 24″ 50 Jumping pull-ups 50 Kettlebell swings, 1 pood 50 steps Walking Lunge 50 Knees to elbows 50 Push press, 45# 50 Back extensions 50 Wall ball shots, 20# 50 Burpees 50 Double unders
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Let’s ROW!

Top Tier CrossFit Columbia – Adult/ Teenager CrossFit Weightlifting Jerk (EMOM – 10) 2 reps every minute at 75% Back Rack Lunge (EMOM – 10 ) 5 Reps every minute but ONLY ONE LEG per minute Metcon 20 minute time cap Metcon (Time) 1000 m Row 30 Thrusters (95/65) 30 Pullups 1000 m Row 20 […]
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We talkin’ bout practice

Top Tier CrossFit Columbia – Adult/ Teenager CrossFit Gymnastics Handstand Walk (10 minutes of practice) Rope Climb (10 minutes of practice) Metcon 25 minute time cap Metcon (Time) 5 Rounds for Time: (24/16kg for all is Rx) 5 Double KB cleans, 10 KB Front Squats, 5 Double Jerks, 10 pull-ups
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I deadlift to pull-up again

Top Tier CrossFit Columbia – Adult/ Teenager CrossFit Weightlifting Deadlift (3, 3, 3, 3, 3) Gymnastics Pull-ups (EMOM – 10) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP -7 3 Front squat (M=185/F=135) 10 Dips REST 5 Min Then: Tabata Row – 8×20 sec. on 10 sec. off
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Mini WODs Here We Come!

Top Tier CrossFit Columbia – Adult/ Teenager CrossFit View Public Whiteboard Weightlifting Push Press (5,4,3,2,1) As you are climbing up in weight, make the decision as to whether today is a good day to end with a new 1RM! Back Squat (5,4,3,2,1) As you are climbing up in weight, make the decision as to whether […]
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Freaky Friday

Top Tier CrossFit Columbia – Adult/ Teenager CrossFit View Public Whiteboard Weightlifting Sumo Deadlift (3,3,3,3,3) Hang out between 80-90% of your 1RM Single Arm Row (4 x 10) SUPERSET WITH THE Z-PRESS Z-Press (4 x 10) https://www.youtube.com/watch?v=nyZh1xsvhI0Can use barbell, dumbells, or kettlebells. Metcon (Time) 100 American Kettlebell Swings (24/16) REST 2MIN 100 Meters Walking Lunge […]
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Thirsty Thursday

Top Tier CrossFit Columbia – Adult/ Teenager CrossFit View Public Whiteboard Weightlifting Back Squat (5,5,5,5,5) Operate between 75-85% of your 1RM Bench Press (5 x 10) Pick a weight around 60-65% of your 1RM and stick with it for all 5 sets Metcon CrossFit Games Open 11.5 (AMRAP – Rounds and Reps) 20-Minute AMRAP of: […]
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Wild Wednesday

Top Tier CrossFit Columbia – Adult/ Teenager CrossFit Weightlifting Clean and Jerk (EMOM – 10) 2 reps per min. at 70% of 1 RM Clean Pull (EMOM – 10 ) 3 reps per min. 15 80-90% of 1RM Metcon Metcon (AMRAP – Rounds and Reps) 3 min Double Unders REST 2 min 4 Min AMRAP […]
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Happy Tuesday!

Top Tier CrossFit Columbia – Adult/ Teenager CrossFit View Public Whiteboard Weightlifting Pull-ups (5-10 reps per minute) EMOM-10 Pick a sustainable number of reps for all 10 min. Perform 5-10 pullups every minute for 10 min straight Front Rack Lunge (10 reps per minute, only on 1 leg per minute) EMOM-10 Use 2 kettlebells or […]
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We’re far from the shallow now

Top Tier CrossFit Columbia – Adult/ Teenager CrossFit View Public Whiteboard Weightlifting Thruster (5,5,5,5,5) Take from the ground Bent Over Row (4×10) Metcon Metcon (Time) 30-20-10 reps for time of: Muscle Clean (M=115/F=75) Push-ups
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