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Empty the tank

The CrossFit Chamber - WOD“All who are willing are welcome”View Public WhiteboardWOD: Metcon (Calories)In Teams of 3 : 10 x 45 on 2.15 off Assault bike or Ski erg *After each effort : 20m Bear Crawl Score teams total calsSpice

By | June 16th, 2018|Uncategorized|0 Comments

2 Peas in a Pod

The CrossFit Chamber - WODView Public WhiteboardWOD: Metcon (AMRAP - Rounds and Reps)In teams of 2 : Divide teams to each side of gym 2 x 12 Minute minute AMRAPS / REST 4 Minutes A 1) 200m Sandbag Sprint - Swap shoulders @ 100m mark 1 x Rope Climb 2 Roof *Round 4 Round REST [...]

By | June 15th, 2018|Uncategorized|0 Comments

Affliate Allstar – Final Prep before the big wknd.

The CrossFit Chamber - Friday FeelzzzView Public WhiteboardWod 3: Metcon (Time)Heavy Metal FFF - MMM 6 Min Time Cap 1 rm Clean and Jerk * Females lift together and males lift together. They will all share plates. Team mates can assist loading bars. 1 min Transition *load barbels to 60/40 100 clean and jerks for [...]

By | June 14th, 2018|Uncategorized|0 Comments

Fruit Cake Fridays

The CrossFit Chamber - WODView Public WhiteboardWarm-upCoach K Double Dip PrepWD: 3RM Weighted Dip3 Rep max weighted dip from box platformsEvery 2.00 x 7 sets: 3 x Weighted Dips Set 1 @ Body weight, add load as you progress OPTIONS : 1. 3 Reps at BW every set + 10 second hold 2. 3-x Bench [...]

By | June 14th, 2018|Uncategorized|0 Comments

Leg Day

The CrossFit Chamber - WODPICK CLASSOR OLY... NOT BOTHView Public WhiteboardWarm-upFront Squat Prep / GlutesFS: Front SquatEvery 3 Minutes x 7 sets: Set 1 : 5 @ 50 % Set 2 : 4 @ 60 % Set 3 : 3 @ 70 % Set 4/5/6/7 : 3 @ 80 % After every set : 10-20 [...]

By | June 13th, 2018|Uncategorized|0 Comments

OLY CLUB

The CrossFit Chamber - Olympic WeightliftingView Public WhiteboardWarm-upA) Gym Length Flow B) Barbell Tech : Snatch Balance / Power SnatchSB: Snatch BalanceE2MOM x 4 Sets: 5 x Snatch Balance *Speed focus *Work to best depth * No MissesPS: Power Snatch12 Minute Open Cap: 1 x Power Snatch 1 x Hang Power Snatch 1 x Overhead [...]

By | June 12th, 2018|Uncategorized|0 Comments

Sir mixalot

The CrossFit Chamber - WODView Public WhiteboardWarm-upKelbs / Jenn Freestyle flowWOD: Metcon (Calories)In Teams of 3 , 7 Rounds each for time: 30 Second Assault bike 90 second Rest * In Rest period, perform 20m Dead ball bear hug carry 55/35kg P1 : 30 Seconds P2 : 30 Seconds P3 : 30 Seconds REST 30 [...]

By | June 12th, 2018|Uncategorized|0 Comments

Tuesday Chipolte

The CrossFit Chamber - WODView Public WhiteboardWarm-upA) 3 Rounds of 30 Second Reverse grip passive hang 30 Second scap push ups from plank 5 x Alternating perfect stretch lunges p/side - Jumping B) BRIEF WOD : C) 1 Round of WOD x 5 Reps : 5 x Push Ups 5 x Strict knee Raises 5 [...]

By | June 11th, 2018|Uncategorized|0 Comments

Strength and Conditioning

The CrossFit Chamber - WODNothing fancy today crew... just some plain ol S and C :)View Public WhiteboardWarm-upA) Banded Hips x 2 Minutes per side B) Row 4 x 30/30 increasing in intensity C) EMOM x 5 Minutes : 5 x KB Deadlifts 5 x KB Russian Swings 5 x KB Clean and Press D) [...]

By | June 10th, 2018|Uncategorized|0 Comments

Sunday Runday

The CrossFit Chamber - WODThe weather has made it impossible to roll the old legs over outdoors... so.... we must throw a the legs over indoors in the funnest way possible.... Crossfit Footballs version of "The beep test " One of the most effective 20 minute run / change of direction sessions you ever did [...]

By | June 9th, 2018|Uncategorized|0 Comments
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