Posts By: Coach Tokarsky

14.04.24 Thursday

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  Pre Handstand Work     WOD: Rx 10 clean 135/93 20 HSPU 40 Cal row 50 OH Plate lunges 45/35 40 sit-ups 20 Cleans 10 HSPU    

14.04.23 wednesday

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Post 15:13 Comp… Strength: Clean 80 1r2s   85 1r3s WOD: Rx 21 15 9 Thrusters 95/63 Box jumps 24/20     Rx+ None     Comp 21 15 9 Thrusters 105/73 Box jump overs 24/20     Cond. 3RNFT 10 plate raises 10 GH Raises

14.04.22 Tuesday

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  Strength: Jerk Heavy Single WOD: Rx Alt Tabata Bottom to bottom squats Burpees     Rx+ None     Comp 8min EMOM ODD: 5 Kneeling Jump squats + 2 Pwr cleans @ 80% 1RM Even: ME BF Burpees Conditioning (optional): Cond. 3rounds NFT 3 Turkish GU (per arm) 15 Elevated Ring Push-ups

14.04.21 Monday

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Strength: Snatch 80 1r2s   85 1r3s WOD: “Helen“ Three rounds for time: Run 400 meters 21 Kettlebell 53/35 12 Pull-ups  

14.04.19 Saturday

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Special shout out to The Zick, Chris, Robert, LJ, Ahren, Lindsay, Niki, and Jessica as they compete at the festivus games @ 15:13 Crossfit. Crush it! Volume:   Snatch 60% 70% 3,2,2,1,1, HS 75% 80%   85% HS C&J 60% 70% 3,2,2,1,1, HS 75% 80%   85% HS Back Squat Heavy Single     WOD: …

14.04.18 Friday

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Strength: Power Clean 70% 2r2s ; 75% 1r3s Wod: Rx Alternating TABATA BB Thrusters 45/33 Doubles Comp: 8min Emom ODD: ME Thrusters 95/63 Even: 2 MU + ME Dubs

14.04.17 Thursday

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The 6:30p class has been canceled for today due to a nutritional event, all are welcome Details: https://www.facebook.com/events/1458813631020131/?ref_dashboard_filter=upcoming Pre: ME Plank hold x 2 WOD: Rx 2 RFT 1000m row 30 wallballs 20/14 20 box jumps 24/20 10 Cleans 165/113 5 Alt. Pistols (per leg)

14.04.16 Wednesday

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Strength: Clean 80% 2r2s   80% 1r3s Wod: (1: 1/2 rest= The amount of time it takes you to complete the first portion divided in half = your rest) Rx 2RFT 10 OHS 115/73 20 Lat Burpees ~then Rest 1:1/2~ 3RFT 5 Sq Snatches 10 TTB 15 Lat Burpees     Rx+ 2RFT 10 OHS …

14.04.15 Tuesday

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Strength: Jerk Heavy Single Wod: Rx 21 15 15 9 9 3 Push Press 75/53 Kb Swings 53/35 Sit-ups     Rx+ 21 15 15 9 9 3 Push Press 95/63 Kb Swings 53/35 Sit-ups     Comp 21 15 15 9 9 3 Push Press 115/83 Kb Swings 70/53 Vsit-ups Conditioning (optional): Cond. Row …

14.04.14 Monday

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This weekend at 15:13 crossfit. Strength: Snatch @80% 1r2s   @85% 1r3s WOD: Rx 3 rounds for time of: 30 Squat Cleans, 95/65 30 Pull-ups 800m Row or Run Conditioning: (optional) Cond. 3 RNFT 1a) 30s L-sit 1b) ME HS Hold 1c) ME Weighted pull-up

14.04.12 Saturday

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Volume:  Snatch 60 70 3,2,2,1,1, HS 75 80   85 HS C&J 60 70 3,2,2,1,1, HS 75 80   85 HS Back Squat Heavy Single Comp: Comp Bear complex Conditioning: Cond. With a continuously running clock (4 total minutes): 30 sec KB snatch / arm 30 sec rest 30 sec KB clean & push press …

14.04.11 Friday

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  Window wiper Pre: Pre  ME Ring Hold x3 Strength: Power Clean @70% 2r5s   Wod: Rx 5 RFT 10 Topside HM 45/35 10 Grasshoppers 5 Chin-ups 5 Snatches 115/83     Rx+ 5 RFT 10 Topside HM 45/35 10 Grasshoppers 5 Chin-ups 5 Snatches 135/93     Comp 5 RFT 5 KB Full Moons …

14.04.10 Thursday

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  WOD: Rx 10 KB swings 53/35 10 Goblet squats 10 KB SDLHP 300m row 20 KB swings 20 Goblet squats 20 KB SDLHP 300m row 30 KB swings 30 Goblet squats 30 KB SDLHP 300m row 40 KB swings 40 Goblet squats 40 KB SDLHP

14.04.09 Wednesday

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  Strength: Clean @75% 3r2s   @75% 2r3s   WOD: Rx 5 rft 200m row 5 HSPU 5 OHS 115/73 10 TTB     Rx+ 5 rft 200m row 5 HSPU 5 OHS 135/93 10 TTB     Comp 5 rft 12ft handstand walk 5 OHS 155/108 5 MU

14.04.08 Tuesday

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Strength: Jerk Heavy single   then 80% of HS 1r3s Wod: Rx 21 15 9 Burpees Pull-ups     Rx+ 21 15 9 Burpees CTB Conditioning: (optional) Cond. Row or Bike 500m x 3 (rest 1:1)