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 »

Hieroglyphic

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Today’s programming from Garret Fisher.   Garret may have moved to Miami to coach big time rapper, Rick Ross, but don’t think he hasn’t still been working.  We keep in touch with Garret, and I still love stealing workouts from him.  Make sure to show some love as he competes in Wodapalooza this weekend.  … Read more »

First Mash 2015

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  Well…it’s a New Year, a new Mash, but some things never change.  It’s going to be a good one.  Make sure to read the notes to learn how to scale appropriately and get the proper stimulus.  DO NOT lower the rest and pace….go HARD on each part so that you NEED the rest!  … Read more »

Lunge Like Orlando

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Garret at the Soul Open in Miami a few weeks ago.   @garretmfisher     Another fun workout from Rob Orlando and the crew over at StrongmanWOD.com.   Check out Rob on Insta  @crossfitrobo   Vivendi Lab. Week 6. Tuesday.   1 K Ski Erg 20 Back Rack Walking Lunges 135/95 20 Toes to Bar… Read more »

Straight Thru Mash

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It’s MONDAY!  Hope you’re SMILING!!   It’s day 8 of the new site and we haven’t taken a rest day.  One is coming.  As far as when or how often YOU should rest goes – it all depends.  Ask 50 Games athletes and they will probably give you 50 different answers….but one common theme will… Read more »