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Buddy “Jack”

The CrossFit Chamber - WODWOD: Jack (AMRAP - Rounds and Reps)20-Minute AMRAP of: 10 Push Press, 115# 10 Kettlebell Swings, 53# 10 Box Jumps, 24"In honor of Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK,died September 29th, 2009To learn more about Jack click here*In Teams of 2 *Movement for movement *Must complete [...]

By | September 24th, 2017|Uncategorized|0 Comments

Sunday Funday

The CrossFit Chamber - WODWOD: Metcon (Time)In Teams of 2, 3 x interval based tasks for time: A) 10 Rounds ( 5 Each ) 9 Minute cap Row 18/13 cal Round for Round REST 3 Minutes B) 10 Rounds ( 5 Each ) 9 Minute cap Assault bike 15/10 Cal Round for Round REST 3 [...]

By | September 23rd, 2017|Uncategorized|0 Comments

Cindy On Roids

The CrossFit Chamber - WODWOD: Metcon (AMRAP - Rounds and Reps)In Teams of 3 : 25 Minute AMRAP CINDY 5 x Pull Ups 10 x Push Ups 15 x Air Squats Catch : Team rower must be occupied and moving for the entirety of the workout *Change in and out of rower as pleased *Those [...]

By | September 22nd, 2017|Uncategorized|0 Comments

Chamber Chronicle : September 2017

New Arrivals Goodbye Winter… Hello SPRING! I must say, winter traditionally is a tad bit slower than the rest of the year. Moods can be a bit more subdued then usual and the cold and wet can keep people away. This Winter has been the best on record so well-done crew. Sustaining a high level [...]

By | September 22nd, 2017|Chamber Chronicle, WODs|0 Comments

Wodapalooza Fitness Festival 2017

The CrossFit Chamber - Friday FeelzzzMetcon (No Measure)In Pairs: 0-7 mins WOD 1: 7min AMRAP of: Clean & Jerks Elite/Rx, International Cup, Master’s 35-39, 40-44 100/70 kg Intermediate/Scaled, Master’s 45-49, 50+, Y. 16-18 70/45 Beginners, Youth 13-15 40/25kg Rest 7-10 mins (3 mins) From 10-25 mins WOD 2: “Death by Couplet” - Within a 3 minute window, each [...]

By | September 21st, 2017|Uncategorized|0 Comments

The Linchpin Triplet

The CrossFit Chamber - WODWarm-upA) Full body flow B) Toes 2 Bar prep - solid focusWOD: Metcon (Time)"Linchpin Triplet" 10 Rounds for time - 15 Minute cap 5 x Toes 2 Bar 6 x KB Swings 24/16kg 7 x burpees onto bumper plate 20kg ALTERNATIVES: T2B : Strict Knee Raise / Rings Swing : Reduce [...]

By | September 21st, 2017|Uncategorized|0 Comments


The CrossFit Chamber - Olympic WeightliftingWarm-upA) Gym Length Flow B) Barbell snatch / P snatch tech – choose either C) E90 Seconds x 5 Sets: 5 x Snatch Grip Push Press – 2 Second Pause at lockout each Rep *If confident, load up, not to maxHPS: Hang Power SnatchE2MOM x 8 Sets: 1 x Snatch [...]

By | September 20th, 2017|Uncategorized|0 Comments

Thursday Beach muscling

The CrossFit Chamber - WODWarm-upA) Extended upper body MOB work B) Upper body animal flow / lat prepLIFT: Metcon (Weight)A) 4 Sets with buddy R4R 8 x Seated Military Press Superset 8-10 x D/B Rows P/side B) 4 Sets with buddy 8 x D/b Bench Press Superset 8-10 x B/B Bent Over rowsSWOD: Metcon (AMRAP [...]

By | September 20th, 2017|Uncategorized|0 Comments

Elite Belmont Fitness

The CrossFit Chamber - WODWarm-upA) 500m Jog - Get to know distance for WOD B) K Star Hip Flow C) Glute actAccessoryE2.30 x 3 Sets 16 x B/B Back Rack Lunges ( 8 per side ) Superset 5 x Seated box Jumps Lunges : Legs remain anchored for 6, then swap Lunges : Add load [...]

By | September 19th, 2017|Uncategorized|0 Comments


The CrossFit Chamber - WODWOD: Metcon (AMRAP - Reps)5 x Work Stations 2 Minutes rest between stations 20 Seconds work / 10 seconds rest Score total reps at each station Station 1 : Assault bike for calories Station 2 : Ab Mat it ups Station 3 : 10m Shuttle sprints - Chest 2 Deck Station [...]

By | September 18th, 2017|Uncategorized|0 Comments
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