#BuddyWednesday

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Brooke Ence and Molly after Event #1 at Regionals.   Dont forget to post a picure of you and your buddy or buddies doing something RAD. Make sure to add the hash tag #BuddyWednesday to enter to win some sweet NorCal Swag!   BrUTE programmed today’s workout, otherwise known as a few of the Bros… Read more »

The Way I Am

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  Jason and TeamNC in Santa Cruz, CA. working on some open water swim technique with the man, Coach Hinshaw.   Checked in with Jason to see what he has been up to lately….Enjoy.   NC Lab. Week 43. Tuesday.    10 MIN AMRAP OF: 30 Double Unders  3 Parallette HSPU    Rest about 5 min.    5 Rounds… Read more »

Molly Cool

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  Molly handstand walkin’ at Regionals    Molly Post Regionals/Injury Experience – “Yolo Drops From The Top” I spent most of my year leading up to regionals thinking, dreaming and wondering how the weekend would play out. Never in a million years did I ever think I would walk away (or “hop away” haha!) with… Read more »

Balls

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  NC Lab. Week 42. Sunday.   10 Min EMOM 3 Ground to Shoulder with D-Ball, Stone, or Sandbag 100/70 4 Bar Muscle Ups   Karen 150 Wall Balls for Time 20/14   20 Strict Muscle Ups not for time…for quality.  

Killin Em Softly

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  Pat….being Pat.   NC Lab.  Week 42. Saturday.   Weighted Pull Up 2-2-2-2-2-2   Front Squat with a 3 Sec Pause 2-2-2-2-2-2   Another fun one from Mr Sherwood   AMRAP 20 Min 3 Hang Power Cleans 185/125 6 Strict Ring Dips 9 Box Jumps 30/24 27 Double Unders  

God Loves Ugly

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Gustavo post Monster Mash workout today!   Today’s workout is another one from the crazy mind of Sherwood. Remember how valuable the work to rest ratio is. The rest might seem like a lot , but hit these workouts with max effort. Use your recovery and go after the next workout with the same amount… Read more »

Keep Ya Head Up

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Team Hacks Pack Ute. 2012, 2013 CrossFit Games Team Champs  BrUTE programmed today’s workout, otherwise known as a few of the Bros from Hacks Pack UTE.   NC LAB. Week 41. Wednesday    I was able to FINALLY make it down to train with the crew, after being out for 3 weeks due to a… Read more »

Summertime

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Jen Killin’ it at the NorCal Regionals with TeamNC C   This weeks Monster Mash will have no rest, instead you’ll get to run a few miles : ) Enjoy #MMM   NC Lab. Week 41. Monday   With one LONG running clock complete the following work for time: 21-15-9 Power Clean 115/80 Overhead Squat… Read more »

Regulate

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The Boys getting inverted in today’s work out.   Stole this work out  from the one and only Pat Sheerwood….It’s Spicy!   NC Lab. Week 40. Saturday.   Snatch  1 Power Snatch/ Hang Power/ Full Snatch (from the floor) – Try and hold onto the bar as long as you can.   For Time: 15… Read more »

Party in the City

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  Nick.   Another workout from Garret down in Miami!   NC Lab. Week 40. Friday.   20 Min EMOM Even 3 Front Squats 335/205 Odd 5 Bar Muscle Ups   Rest 5 Min   12 Min AMRAP 2 Deadlifts 225/155 2 Wall Balls 20/14 4 Deadlifts 4 Wall Balls 6 Deadlifts 6 Wall Balls……… Read more »