Knowledge Is Power.

Learning Resources

Sunday Funday 20191013

Top Tier CrossFit Columbia – Adult/ Teenager CrossFit For three months Angela battled stage 4 breast cancer and lost her battle on October 16, 2016. Her son, Brent Gray (a personal trainer), designed this WOD, which coach Tim Gray notified us of. The workout honors Angela and her 48 years of life, 3 children, and […]
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What do dogs eat for breakfast?…. Pooched Eggs

Top Tier CrossFit Columbia – Adult/ Teenager CrossFit SWOD Back Squat (4×8) Romanian Deadlift (4×8) Intention: maintain muscle mass while we recover this week from all the hard training over the last 2 months preparing us for the CrossFit Open later this week Metcon (Time) Buy In: 50 Single Arm Overhead Walking Lunges (50/35) Then: […]
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What to rabbits eat for breakfast? IHOP

Top Tier CrossFit Columbia – Adult/ Teenager CrossFit SWOD Push Press (4×8) Chin-Ups (4×8) Intention: maintain muscle mass while we recover this week from all the hard training over the last 2 months preparing us for the CrossFit Open later this week WOD Metcon (AMRAP – Rounds and Reps) Ascending Ladder for 12 minutes 1, […]
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Sunday Funday 20191006

Top Tier CrossFit Columbia – Adult/ Teenager CrossFit 6RFT: Metcon (Time) 6 Rounds for Time: 13 Deadlifts (185/145) 17 Wallballs (20/14) 200 Meter Run 25 Ab Mat Situps 6RFT: Metcon (Time) 6 Rounds for Time: 13 Power Cleans (115/75) or Double Kettlebell Power Cleans (53/35) 17 Goblet Squats (53/35) 200 Meter Ski 25 Double Kettlebell […]
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Friday Night Lights – Week 1

Top Tier CrossFit Columbia – Adult/ Teenager CrossFit SWOD Bench Press (4×8) Intention: maintain muscle mass while we recover this week from all the hard training over the last 2 months preparing us for the CrossFit Open later this week Bent Over Row (4×8) Intention: maintain muscle mass while we recover this week from all […]
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And snakes and stones never broke my bones

Top Tier CrossFit Columbia – Adult/ Teenager CrossFit Gymnastics Rope Climbs OR Muscle Ups (5×2) SWOD: Rope Climbs – 5 x 2 OR Muscle Up work – 5 x 2Then Handstand Walk (5×20 Feet) Intention= use this day as an opportunity to work on what you need in your gymnastics tool box WOD Metcon (AMRAP […]
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You just need to take several seats and then try to restore the peace

Top Tier CrossFit Columbia – Adult/ Teenager CrossFit SWOD Deadlift (4×8) Intention: maintain muscle mass while we recover this week from all the hard training over the last 2 months preparing us for the CrossFit Open later this week Front Rack Lunge (4×8 each leg ) Intention: maintain muscle mass while we recover this week […]
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You need to calm down, you’re being too loud

Top Tier CrossFit Columbia – Adult/ Teenager CrossFit SWOD Front Squat (4×8) Good Mornings (4×8) Intention: maintain muscle mass while we recover this week from all the hard training over the last 2 months preparing us for the CrossFit Open later this week WOD Metcon (Time) Buy In: 2 Turkish getups each arm (50/35) Then: […]
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