32 First

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  NC Lab. Week 49.  Friday.   Take a load off.  Rest or Make Up.  It’s my birthday…CELEBRATE with me by relaxing!! (Or by doing something REALLY HARD.)

31 Last

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BEST VIDEO EVER…   NC Lab. Week 49. Thursday.   Molly, Jason and Crew hit this today…good luck!   For Time: Row 500 Meters 21 Parallette Handstand Push Ups Row 500 Meters 18 Parallette HSPU Row 500 Meters 15 Parallette HSPU Row 500 Meters 12 Parallette HSPU Row 500 Meters 9 Parallette HSPU Row 500… Read more »

Ditty

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      NC Lab. Week 49. Wednesday.   10 Min Free Standing Handstand Hold Practice   A little ditty from Garret out in Miami   21-15-9 Power Cleans 135/95 Bench Press 135/95 Immediately followed by 15-12-9 Power Clean 155/105 Toes to Bar Immediately followed by 12-9-6 Power Clean 185/125 Muscle Ups   Heavy Sled… Read more »

2 Minutes, Max

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  Garret.     NC Lab. Week 49. Tuesday.   Back Squat 5 x 3 Add weight each set   Dumbbell Bench Press 6 x 10 (Hadn’t done this in literally 8-10 years.  Was given to me by the guys at Brute Strength and it LIT ME UP)   10 Rounds Each Round is… In… Read more »

Sherwood’s Birthday Mash

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  Yesterday was Mr Sherwood’s birthday.  If you would like to give him a gift…..   Do today’s Monday Monster Mash.   NC Lab. Week 49.  Monday.   Begin at 0:00   In a 10 Min Window Attempt to PR Jackie (Jackie- 1000 Meter Row, 50 Thrusters 45#, 30 Pull Ups) In the remainder of… Read more »

Where’s Sally?

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Hey…remember this?   If you weren’t around for the first time…you’ll definitely remember it next time!   Today’s whole workout comes from the archives!  Back on September 22, 2013.  The day we did this amazingly awful Sally Challenge.  Enjoy.   NC Lab. Week 48. Saturday.   Morning Session: 10 x 3 Back Squat or Front… Read more »

Hinshaw 363

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If you are in the Northern California area….or if you can get here by next weekend…don’t miss Hinshaw’s Aerobic Capacity Seminar on August 23rd!   That’s right!  Coach Chris is opening up the doors of NorCal CrossFit and opening up his BRAIN to all of you for one day next weekend!  The seminar focuses on… 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 »

Mashin Monsters

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  Been forcing myself to relax, eat bad, take lots of days off and basically chill.  All of those things are actually somewhat hard to do when you train yourself to get used to the opposite.  It’s been 2 weeks now and I am ready to get back to working hard and doing my thing…. Read more »