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!!

15.1 A?!

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CONGRATS RICH on an outstanding performance in 15.1 and 15.1A!! Check it out here:   And click HERE for a full description of today’s workout, scaling options, and standards!   Good Luck!!   Vivendi Lab. Week 17. Friday. 15.1 and 15.1A

Liz

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  Ever notice how common it is to lift and then do some sort of met con heavy breathing workout??  Some days, if we are going to do both a heavy and a met con type workout in the same session, that needs to be switched around.  Today the priority is to get your legit… Read more »

Wheelie Convention

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This crew has been hanging out for the past 5 days. They are so bad ass and have pushed each other to do some amazing things.  They are putting together some really sweet videos that I can’t wait to see and post here.   Vivendi Lab. Week 15. Tuesday.   Deadlift 5-5-5-3-3-3-1-1-1   From CrossFit.com… Read more »

PRGNX takes ECC!

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Congrats to Lauren and Garret Fisher, Sam Briggs and Dan Bailey…otherwise known as Team Progenex for absolutely CRUSHING The East Coast Championships in Boston this weekend!!!   Headed to Dubai for the rest of this week to coach a seminar out there.  Needless to say my times are going to be a little off for… Read more »

Fasho

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Garret   Vivendi Lab. Week 13. Wednesday.   Power Snatch 3-3-3-3-3   Snatch Balance 2-2-2-2-2   Squat Snatch  1-1-1-1-1   Go through all 5 sets of each before moving on to the next.  Take your time with these.  Do not do an EMOM or anything silly.  Work technique and try to go heavy.   20… Read more »

2015

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Here’s some motivation…. HAPPY NEW YEAR!!!!   Last year I posted a video that highlighted the Games performances of 2013 to motivate you all for 2014.  Today, I thought this was even cooler.   Not that you need motivation on Jan 1.  It is probably the one day of the year where the MOST people… Read more »

“Nicole”

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  Checked in with Garret today.  He is back in Miami after being here with us for a while for Christmas.  He gave me what he did today and what he got and I thought you all would be stoked to give it a try.  The morning lifting is from me and the afternoon session… Read more »

Garage Hero

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Molly in her sweet garage set up…..getting it done.   Some lifting from Brute Strength and a classic CrossFit Hero Workout.  How classic?  JT was the first Hero WOD ever posted on CrossFit.com.   Vivendi Lab. Week 9. Sunday.   5 Sets 3 Behind Neck Snatch Grip Push Press + 3 Overhead Squats Start at… Read more »

Ladders

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Uh oh, spaghetti-o.   SO SO SO pumped for this!  Pat asked me to program the Mash for this upcoming week!  It is going to be a good one and I can’t wait for you all to see it!   For today, there have been a few really cool kind of tests on the mainsite… Read more »