March Monday Mash

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  Monday Monster Mash from Pat Sherwood and CrossFit Linchpin.   Vivendi Lab. Week 20. Monday.   5 Rounds for Time 2 Rope Climbs 15′ 6 Power Clean 185/125 12 Ring Dips   Rest 10 Min   3 Rounds for Time 400 M Run 20 Power Snatch 95/65   Rest 10 Min   2 Rounds… Read more »

Sunday AMRAP

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  Vivendi Lab. Week 19. Sunday.   30 Min AMRAP 3 Back Squat (Heavy) 6 Defecit HSPU (Deep) 9 Burpee Box Jump Over 30/24    

Post 15.3

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  My good friend Brooke Sawyers.   Vivendi Lab. Week 19. Saturday.   12 Min EMOM 1 Push Press 1 Push Jerk 1 Split Jerk (All the same minute. ¬†Go heavy)     Isa-Grace 30 Snatch (any kind) 135/95 30 Clean and Jerk 135/95   My time was 4:41    

15.3

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15.3 is here!! Hope your muscle ups are ready!!!!   Vivendi Lab. Week 19. Friday.   AMRAP 14 Min 7 Muscle Ups 50 Wall Balls 20/14 10’/9′ 100 Double Unders   Check games.crossfit.com for movement standards and scaling!!

Mainsite Lifting FUN

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  So….I had a different workout programmed…but today’s CrossFit.com workout looked SO GREAT….so I couldn’t make you wait for it.   Vivendi Lab. Week 19. Wednesday.   With a running clock, every minute perform 1 lift and add 10 pounds. . Start with an empty barbell and snatch for as long as possible. . Once… Read more »

All of the Rowing

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  Vivendi Lab. Week 19. Tuesday.   Molly’s rowing workout from Coach Chris.   Row 20 Min During this time find a moderate pace and add in 8x 50 second surges while you are going.   Rest 1 Min   Row 16 Min 8 x 40 second surges mixed in   Rest 1 Min  … Read more »

Post 15.2 Mash

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  Let 15.2 go…..hit this Mash to keep your mind off of the leaderboard.   Vivendi Lab. Week 19. Monday.   Clock is running throughout:   At 0:00 3 Rounds for Time: 12 Thrusters 135/95 6 Ring Muscle Ups   At 15:00 3 Rounds for Time: 12 Burpee Box Jumps 24/20 6 Squat Cleans 205/145… Read more »

Chalk Chest

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      Vivendi Lab. Week 18. Sunday.   12 Min EMOM 1 Full Snatch   Rest 10 -15 and warm up next lift   12 Min EMOM 1 Full Clean and Jerk   Start at roughly 70-75% and go up every 3 min if you are hitting the lifts.

Post 15.2

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  Sorry about the not actual posting on the site of 15.2. ¬†Travel and faulty hotel internet were a problem…good thing you all knew how to find it and I am sure have already gotten after it.   Here is some more fun for your weekend.   Vivendi Lab. Week 18. Saturday.   From CrossFit… Read more »

15.2 Eve

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  Who’s ready for 15.2?!   Any guesses as to what it might be?!   Make sure to get to games.crossfit.com at 5 PM Pacific to see the announcement!   Vivendi Lab. Week 18. Thursday.   Rest or Make Up.