El Mexicano

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Miranda, Gustavo and Danny with the crew from Wod Tours.   I told Gustavo that the crew from WOD Tours would be joining us today…and he asked if he could program the workout.  I HAD to post it….it wrecked this whole crew!   NC Lab. Week 40. Thursday.   10 Min EMOM 1 Legless Rope… Read more »

Hot Cool and Vicious

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Jason in Event 6.   Coach Chris…at it again…   NC Lab. Week 40. Tuesday.     Run Workout: 2x60m, then 2x80m, then 1x100m, then 1x150m, then 1x200m.   Full recovery between efforts.    . Run Workout Details:  This is a speed endurance workout.  These are controlled sprints between 95-98% max efforts.  Build your intensity.  The 60s… Read more »

Graveyard Smash

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      Anyone in the mood for a little Monday Monster Mash????   This week Sherwood added time caps to each portion.  You might ask yourself…if there is a 10 min time cap, why do we still rest 10 more min??  Isn’t that too long?  I could probably go sooner!   The purpose of… Read more »

Intelligent Hoodlum

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Toes to Bar….doin it.     NC Lab. Week 39. Friday.   Front Squat  7 x 3   With a Partner 4 Min AMRAP Snatch (Squat or Power) 185/125 Only one person can work at a time     “Karen” 150 Wall Balls 20/14    

No Work, All Play, Ok?

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Our friend, Noah Ohlsen, when he realized he was going to the Games!!   Garret got a chance to train with Noah today down in Miami. Here’s what the boys got into…   NC Lab. Week 39. Wednesday.   Power Clean + Full Clean 1-1-1-1   Snatch Balance 5 x 3   Then-   Start… Read more »

All Eyez On Me

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Bro….   Love this shot of Garret and Jason.   NC Lab. Week 39. Monday.   Overhead Squat 3-3-3-3-1-1-1   3 Rounds Every 4 Minutes 21 Thrusters 95/65 21 Pull Ups   Straight into… 3 Rounds Every 4 Min 15 Thrusters 95/65 15 Pull Ups   Straight into… 3 Rounds Every Min On Min 9… Read more »

GF

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He’s back at it ladies and gentlemen…   Garret was back at it in the gym today… Here is what he got into…   NC Lab. Week 38. Saturday.   Every 2 Min for 20 Min 30 Double Unders 3 Power Cleans 185/135 8 Burpees to a 6″ target   Then   4 Rounds 25… Read more »

Death Row

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Mir, climbin on up!   Alright crew, time for Flashback Friday here at the Lab.  This one was gnarly before and is suer to be again!   NC Lab. Week 38. Friday.   (Original Post was from Jan 1, 2014)   Work up to a heavy deadlift triple.  Not necessarily a PR, just heavy.  … Read more »

36 Chambers

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Final Men’s heat in NorCal for Nasty Girls V2…   We have been playing catch up with some of the Sherwood workouts we already posted.  Man, these are fun!  CrossFit.com has had some good one’s this past week too…here are a few to keep you company.   NC Lab. Week 38. Thursday.   Split Jerk… Read more »

Moll So Hard

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Obsessed with this photo of Molly.   A quick word about heart and perseverance.  Coming down from the final rope climb on Day 2, Molly dropped from the top in order to win her heat.  She knew she needed to get down quick and she made it happen and ended up winning her heat and… Read more »