Dumb Ropes

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  A little CrossFit.com for you.   Vivendi Lab.  Week 21. Wednesday.   For time: 70-lb. dumbbell snatches, 50 reps 15-foot rope climbs, 5 ascents 70-lb. dumbbell snatches, 40 reps 15-foot rope climbs, 4 ascents 70-lb. dumbbell snatches, 30 reps 15-foot rope climbs, 3 ascents 70-lb. dumbbell snatches, 20 reps 15-foot rope climbs, 2 ascents… Read more »

Jump Ball

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    Vivendi Lab. Week 21. Tuesday.   10 Rounds for TIme 15 Wall Balls 30/20 7 Box Jumps 40/36   Back Squat 7 x 3   Press 7 x 2   Tabata GHD Sit Up  

Aroll

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Alex Rollin Such a cool shot by the Progenex photographers at Wodapalooza.   I pulled today’s workout from the archives of the NC Lab.  It was back in March of last year.  There is a little bit of squatting (ha ha) and I am sure we are sore from yesterday…but the Open is coming!  These… Read more »

End of an Era

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These people are like family to me. This workout and video were originally posted on December 9, 2013.  It is CLASSIC Jason Khalipa and these training sessions were the reason the NC Lab was created in the first place.   In this video you see Jason, Garret, Alex, Molly, Gustavo and Pat.  This crew was… Read more »

Shady’s Back

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Guess who’s back?  Back again.   Alex was in China for a month.  Today was my first time seeing him since the Games!  #sledpusher   NC Lab. Week 52. Tuesday.   Back Squat 5 x 3 with 3 second hold at the bottom.   Push Press 5 x 3 with 3 second hold at the… Read more »

Ablaze

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    Some fun from Khalipa’s morning session and a bruiser from the guys at Brute Strength.   NC Lab. Week 48. Wednesday.   Morning:   Power Clean Singles Take your time working up to a heavy single and then try to hit it for 3-4 individual reps.   Front Squat 5 x 5  … Read more »

Treehouse

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  Jason had some fun today…here’s what he got into.  He’s busy, but he knows how to make the most of his time in the gym.   NC Lab. Week 48.  Tuesday.   Back Squat 7 x 2   Heavy.  Don’t worry about percentages.   100 Back Squats for Time Find a partner and alternate… Read more »

3-2-1…Go

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    I like to call this little ditty…3-2-1…GO!   NC Lab.  Week 47. Thursday.   3 Min Max Power Cleans 205/135 3 Min Airdyne for Calories Rest 2 Min 2 Min Max Power Cleans  2 Min Airdyne for Calories Rest 1 Min 1 Min Max Power Cleans 1 Min Airdyne for Calories   Rest… Read more »

Fittest

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    NCLab. Week 47. Tuesday.   Front Squat (no rack) Hit one set on the 2 min for 14 min Add weight each time 7-6-5-4-3-3-3   3 Rounds 30 KB Swings 53/35 30 Box Jumps 24/20   100 Toes to Bar for Time          

It’s that Simple

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Garret….getting it in Miami style.   NCLab. Week 46. Sunday.   Find a heavy weight and do 7 sets of the complex   Power Snatch Behind the neck snatch grip push press x 2 Overhead Squat with 2 second pause at bottom x2   7 Rounds for Time 7 Power Snatch 155/105 14 GHD Sit… Read more »