Knowledge Is Power.

Learning Resources

EVA

Top Tier CrossFit Columbia – Adult/ Teenager CrossFit Metcon Eva (Time) 5 rounds for time: Run 800 meters 30 Kettlebell swing, 70# / 53# 30 Pull-upsGood Times for “Eva”: – Beginner: 59-66 minutes – Intermediate: 44-54 minutes – Advanced: 35-39 minutes – Elite: 28-32 minutes
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Chill, homie. You need to let that shit go. – Buddha

Top Tier CrossFit Columbia – Adult/ Teenager CrossFit Weightlifting Single Arm Push Press (5 x 5) Intention – spend time using dumbells or kettlebells. Use only 1 arm at a time. Bent Over Row (5 x 5) Intention = use a barbell and see how much weight you are capable of. However, keep your back […]
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I Chill Harder Than You Party

Top Tier CrossFit Columbia – Adult/ Teenager CrossFit Weightlifting Paused Front Squat (5 x 3) (3-second pause at bottom of EACH REP) Intention = work on staying tight and stable at the very bottom of your front squat while keeping elbows high Suitcase Deadlift (5 x 5 each side) Intention= Improve your skills with this […]
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Calm is a Super Power

Top Tier CrossFit Columbia – Adult/ Teenager CrossFit Gymnastics Handstand Walk (AMRAP – 12) Intention=continue to work on your walking skills (use wall, partners, games, obstacle courses, etc) Metcon 30 minutes Metcon (AMRAP – Rounds and Reps) 1 Rope Climb 5 Devils Press (24/16kg) Walking Lunge with 1 KB racked 60 feet (24/16 kg) Bear […]
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Sunday Funday at Home!

Top Tier CrossFit Columbia – Adult/ Teenager CrossFit 10RFT: Metcon (Time) 10RFT: Run Around the Block -or- 200 Meter run 10 Push Ups 10 Jumping Air Squats 10 V-Ups 10 Lunges (Alternate forward and Reverse) 10 Burpees EMOM: Metcon (AMRAP – Rounds) EMOM10: 10 Burpees -then- AMRAP10: Walking Lunges
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This will be a more chill week

Top Tier CrossFit Columbia – Adult/ Teenager CrossFit View Public Whiteboard Weightlifting Chinups (5 x 5) Intention= use weight if needed to make this challenging Single Arm Dumbell Row (5 x 5) Intention= challenge yourself with heavier loads today without worrying about tempos. Try to stay as parallel to the ground as possible Metcon Metcon […]
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No More Tempos!

Top Tier CrossFit Columbia – Adult/ Teenager CrossFit View Public Whiteboard Weightlifting Thruster (5 x 5) Intention = work on your cycling of thrusters with challenging weights Zercher Squat (5 x 5) Intention- challenge yourself with this great core and midback exercise. USE AXLE BARS FOR STRONGER PEOPLE, or use YOGA MAT to pad the […]
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Hero WOD – Gary Purdham

Top Tier CrossFit Columbia – Adult/ Teenager CrossFit Metcon 31 minute time cap “Gary Purdham” (AMRAP – Rounds and Reps) With a partner: 31 Burpees 31 Double- Unders 31 Deadlifts (95/65) 31 Push-Ups 31 Box Jumps (24/20 in) 31 Hang Power Cleans (95/65) 31 Air Squats 31 Kettlebell Swings (24/16 kg) 31 Shoulder-to-Overheads (95/65) 31 […]
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Let the GAINZ begin!

Top Tier CrossFit Columbia – Adult/ Teenager CrossFit Weightlifting Push Press (5, 4, 3, 2, 1) Intention= climb to a 1RM using a SLOW DESCENT 4 seconds down Weighted Pull-ups (5, 5, 5, 5, 5) E2MOM – 5 Intention= climb to a 5RM using a SLOW DESCENT 4 seconds down Metcon Metcon (Time) Buy in […]
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Hustle for that muscle

Top Tier CrossFit Columbia – Adult/ Teenager CrossFit Weightlifting Front Squat (5, 4, 3, 2, 1) Intention= climb to a 1RM using a SLOW DESCENT 4 seconds down Conventional Deadlift (5, 4, 3, 2, 1) Intention= climb to a 1RM using a SLOW DESCENT 4 seconds down Metcon Metcon (AMRAP – Rounds and Reps) Ascending […]
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