Knowledge Is Power.

Learning Resources

Skill and GPP Day In Order to Break up the Testing Throughout the Week

Top Tier CrossFit Columbia – Adult/ Teenager CrossFit View Public Whiteboard Gymnastics Kipping HSPU (Every 2 minutes perform a single unbroken set) Kipping HSPUUse E2MOM-5 Intention = this is an opportunity for your coaches to begin teaching the whole gym how to perform kipping in this movement, and then provide you a 10 minute period […]
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Sunday Funday 20200112

Top Tier CrossFit Columbia – Adult/ Teenager CrossFit FT: Celiz (Time) For Time: 1 mile Run (or 1/5 Mile Echo Bike/Row) 75 Hand Release Push-Ups 75 Air Squats 1 mile Run (or 1/5 Mile Echo Bike/Row) 75 Sit-Ups 75 Box Jumps (24/20 in) Wear a ruck or a weighted vest (20/15 lb)https://wodwell.com/wod/celiz/ 3RFT: Emma (Time) […]
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Sunday Funday 20200105

Top Tier CrossFit Columbia – Adult/ Teenager CrossFit () 10RFT: Bradley (Time) 10 Rounds for time of: 100m Sprint 10 Pull-ups 100m Sprint 10 Burpees Rest 30 secondsIn honor of U.S. Air Force Senior Airman Bradley R. Smith, 24, of Troy, Illinois, was killed on January 3, 2010To learn more about Bradley click hereU.S. Air […]
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Happy New Year 2020!

Top Tier CrossFit Columbia – Adult/ Teenager CrossFit FT: Metcon (Time) For Time: 20 Deadlift (225/185) 20 American KB Swings (53/35) 20 Overhead Squats (95/65) 20 Burpees 20 Single Arm KB Squat Clean (Alternate) 20 Slam Ball (20/14) **After Each Movement complete 20 Calories Row/Bike/Ski**
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Sunday Funday 20191229

Top Tier CrossFit Columbia – Adult/ Teenager CrossFit AMRAP: Metcon (AMRAP – Rounds and Reps) AMRAP30: 15 Calorie Echo Bike 10 DBall Over Shoulder (100/70) 15 Calorie Row 10 Tire Flips 2 Rope Climbs AMRAP: Metcon (AMRAP – Rounds and Reps) AMRAP30: 300 Meter Run* 10 Med Ball Slams (30/20) 20 Calorie Row 30 Four-Count […]
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“The Seven”

Top Tier CrossFit Columbia – Adult/ Teenager CrossFit View Public Whiteboard Metcon The Seven (Time) 7 Rounds of: 7 Handstand Push-ups 7 Thrusters, 135# 7 Knees-To-Elbows 7 Deadlifts, 245# 7 Burpees 7 Kettlebell Swings, 70# 7 Pull-upsA suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on […]
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Keep Moving. Don’t Quit !

Top Tier CrossFit Columbia – Adult/ Teenager CrossFit View Public Whiteboard WOD Metcon (Time) HERO WOD: The Ish: 6 Rounds for Time • 1 Bear Complex (115/75 lb) • 6 Pull-Ups • 8 Overhead Walking Lunges (45/25 lb) • 9 BurpeesA “Bear Complex” consists of: 1 power clean, 1 front squat, 1 push press, 1 […]
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12 Days of Christmas

Top Tier CrossFit Columbia – Adult/ Teenager CrossFit FT: Metcon (Time) For Time: 1 Clean & Jerk (BW) 2 Deadlifts (BW) 3 Handstand Push Ups or Wall Walks 4 Turkish Get-Ups (62/44) 5 Toes to Rings 6 Kettlebell Swings (62/44 lb) 7 Wall Ball Jump Squats (20/14) 8 Ring Rows 9 Box Jumps (24/20 in) […]
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