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  

Pecs and Abs

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  How did everybody do on 15.3?  2 more weeks to go.  Keep your head in it…and maybe even more important….give yourself a mental break til Thursday’s announcement of 15.4!   Vivendi Lab. Week 20. Tuesday.   4 Min AMRAP Burpee Box Jumps 24/20   Rest 10-15 Min   For Time: 10 Bench 195/125 20… Read more »

Gal Pals

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      Vivendi Lab. Week 17. Sunday.   Spend 10 Min practicing free standing handstands.   21 Min EMOM Min 1 – 10 GHD Sit Ups Min 2 – 5 Unbroken Muscle Ups Min 3 – 5 Unbroken Clean and Jerks 185/125    

1609

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Molly. If you haven’t registered for the CrossFit Games Open yet, you better do it!!  I will be programming rest days on Thursdays and the Open workouts on Fridays through that whole 5 weeks!  Whether you are trying to be competitive with other people or not, the Open is always a good time to put… Read more »

Reps for Prep

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Molly.   In case you didn’t see it, I changed the last part of yesterday’s workout since it was an accidental repeat.  In Dubai now so time for posts will be a little weird but I should have one from Hinshaw for tomorrow.   Here’s a solid Open Prep one for today.   Vivendi Lab…. Read more »

WODA 1

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Wodapalooza is THIS weekend!! Close to 30 Progenex Athletes will competing as individuals and on teams at Wodapalooza this weekend in Miami!  Thought it would be fun to share some of the workouts with you all to try.  To follow the action, make sure to check out thewodapalooza.com and watch the event live!   Vivendi… 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 »

Rest So Hard

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Molly.  This is how she rolls.   If you have hit this last cycle….today is your day.  You need and deserve it.   What do you do on your rest day?  Many athletes will say that they just chill and do nothing.  Many athletes do a really long rolling out and stretching session.  Some athletes… 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 »

2 Foot Take Off

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Molly at Regionals…   This girl is getting stronger and back at it every day.  Since breaking her foot on her last rope climb at Regionals…she has had to fight hard (mostly with the demons in her head).  It has been so great to see her back on 2 feet the past few weeks!  … Read more »