Break Ya Neck

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Miranda ridin’ dirty 4 days post neck surgery.    Today’s marks 2 years since Miranda’s car accident. She came up with this workout last year  to commemorate all the scaling she had to do after having surgery on her neck. She took a total of 3 complete days off after her cervical fusion. So, in other words… Read more »

No Sleep Till Brooklyn

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27 Days until the CrossFit Games     NC. Lab. Week 41. Sunday   Front Squat Build to a heavy double with a 3 second pause at the bottom   Another one from Sherwood… 10 Rounds Of: 1 minute to completed 5 Front Squats 225/135 -from the floor 1 minute to complete 100M Sprint –… Read more »

Row, Row, Row Your Boat

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Jason and Garett at the 2013 CrossFit Games Half Marathon Row      NC. Lab. Week 41. Saturday  Throw your head phones on, turn up the music, do whatever it is you need to do…   60 Minute Row For Max Meters Yes, that’s right 1 hour of rowing : )     

Gotta Be

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Jason and his beautiful daughter Ava at the NorCal Regionals.   Photo courtesy of Progenex.   Make an effort today to spend some time with the people you love….   NC Lab. Week 41. Tuesday.   Rest or Make Up    

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 »

The Ghost

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Congrats Robert!!   Shout out to our boy, Robert “The Ghost” Guerrero, for an amazing performance in his first fight back last night!  So cool to have gotten to train with him and to call him a friend!   NC Lab. Week 40. Sunday.   Find a 3 Rep Max Clean You can drop but… 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 »

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 »

Simplicity

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  Missing our boy while he is working in Miami…hit him up for a workout for you all though…   NC Lab. Week 40. Wednesday.   Work up to a heavy split jerk single   40-30-20-10 Calorie Row Shoulder to Overhead 135/95   **don’t let how simple this looks fool you….ouch!