180416

Graham Creek house, Gulf Shores CrossFit – CrossFit

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Warm-up

300m row

PVC-Front squat- OH squat

duck walk-sampson-spiderman-high kicks-calves and ankles-wrist

2x

10 switch lunges

10 v ups

4 broad jumps

Front Squat (9-9-9-9 Using weight from last week)

Metcon (Time)

5 RFT

20 Cal row

20 OH lunges

20 Box Jump Overs

180420

Graham Creek house, Gulf Shores CrossFit – CrossFit

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Warm-up

200m Run

PVC-Front rack

high kick-high knee-butt kick-sampson-spiderman-calves and ankles

10 jumping squats

10 push ups

5 pull up

Daniel (Time)

For Time:

50 Pull-ups

400 meter run

21 Thruster, 95#

800 meter run

21 Thruster, 95#

400 meter run

50 Pull-ups
In honor of Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq June 8th 2006.
To learn more about Daniel click here
womens weight (65)

180427/ WOD and Wine

Graham Creek house, Gulf Shores CrossFit – CrossFit

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Warm-up

400m Run

PVC-Dead hang

sampson-spiderman-inch worm- high kick

Angie (Time)

For Time:
100 pullups
100 pushups
100 situps
100 air squats

180413

Graham Creek house, Gulf Shores CrossFit – CrossFit

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Warm-up

PVC-Front rack-front squat hold

sampson-spiderman-inch worm-high kick-scorpion

Metcon (Time)

Friday the 13th

3 RFT

13 push up

13 thruster (95/65)

13 strict HKR

13 Snatches (95/65)

13 Box Jumps

13 SDLHP (95/65)

13 HSPU

13 Front rack lunges

180412

Graham Creek house, Gulf Shores CrossFit – CrossFit

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Warm-up

400m run

pvc

dead hang-beat swing-leg swing-yoga squat

4x

30s HS practice

10 superman

10 v-up

Metcon (No Measure)

Complete 5 rounds switching to the next movement every minute

40s Plank

10 cal bike

20 AM KB swings (53/35)

8 Ring Dips

rest

Kids Class 4/12/18

Graham Creek house, Gulf Shores CrossFit – CrossFit Kids

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Warm-up

PVC Stretches

Leg Swings

Squat Stretch

10 squats jumps

10 mountain climbers

10 switching lunges

10 monkey swings

10 ring rows

Skill

Deadlifts

Metcon

Metcon (Time)

12-9-6-3

Deadlift 35-55#

Banded Pull ups

Box Jumps 20-24”

**100 m run after each round

AB/Core work

Core tabata 3x:

L sit

Plank

Side Plank Left

Side Plank Right

180411

Graham Creek house, Gulf Shores CrossFit – CrossFit

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Warm-up

PVC-Front rack

Duck walk-high kick-sampson-spiderman-bear crawlx2

4x

30s Plank

50m sprint

50m walk

Push Press (8-8-8-8)

Climbing Bear (Time)

Complete an ascending ladder

1-2-3-4-5-6-7-8-9-10 reps of Bear Complex (clean,front squat, push press, back squat, push press)

@115/75#

Kids Class 180410

Graham Creek house, Gulf Shores CrossFit – CrossFit Kids

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Warm-up

200 m Jog

PVC Stretches

10 Squats → Broad Jump down and back

10 Push Ups → Lunge Walk down and back

10 Tuck Jumps → Spiderman Stretch down and back

10 Kipping Swings → Over/Under down and back

Skill

Hang Clean

Metcon

Metcon (Time)

30-20-10 reps for time of:

Wall-ball shots 10/6#

Row (calories)

Sit-ups

180409

Graham Creek house, Gulf Shores CrossFit – CrossFit

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Warm-up

200m run

Pvc, front rack

High kicks, Sampson, spiderman, inch worm

10 jumping squats

10 superman

5 pull up

Front Squat (8-8-8-8)

Metcon (Time)

6 RFT

100m sprint

10 box jumps

10 wall balls

180410

Graham Creek house, Gulf Shores CrossFit – CrossFit

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Warm-up

300m row

Pvc

Leg swings, dead hang, kip drill, calves and ankles

Metcon (Time)

Buy in: 100 DU

150 burpees

E2mom 5 T2B

Cash out: 1k row