Dumb Ropes

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  A little CrossFit.com for you.   Vivendi Lab.  Week 21. Wednesday.   For time: 70-lb. dumbbell snatches, 50 reps 15-foot rope climbs, 5 ascents 70-lb. dumbbell snatches, 40 reps 15-foot rope climbs, 4 ascents 70-lb. dumbbell snatches, 30 reps 15-foot rope climbs, 3 ascents 70-lb. dumbbell snatches, 20 reps 15-foot rope climbs, 2 ascents… Read more »

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  

Pitbull

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Zack “The Pitbull” Ruhl   Zack is one of my all time favorites.  Such an amazing heart and human.   Hope 15.4 went well if you have done it!  If not, be careful with your reps!  Not getting any no reps is REALLY helpful for the volume of HSPU in that workout.  If you did… Read more »

15.4 Eve

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  Day of 15.4 Announcement!   Vivendi Lab. Week 20. Thursday.   Rest or Make Up!   Make sure to watch the Open Announcement tonight at games.crossfit.com  

Jerks and Rows

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  In keeping with my tradition of just posting what CF posts for Wednesday…given that they know the workout and I don’t…   Vivendi Lab. Week 20. Wednesday.   Push Jerk 5-5-3-3-3-1-1-1-1-1   Row 2k for TIme   Notes:   Weight should be heavy to start on Push Jerks and go up each set.

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 »

March Monday Mash

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  Monday Monster Mash from Pat Sherwood and CrossFit Linchpin.   Vivendi Lab. Week 20. Monday.   5 Rounds for Time 2 Rope Climbs 15′ 6 Power Clean 185/125 12 Ring Dips   Rest 10 Min   3 Rounds for Time 400 M Run 20 Power Snatch 95/65   Rest 10 Min   2 Rounds… Read more »

Sunday AMRAP

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  Vivendi Lab. Week 19. Sunday.   30 Min AMRAP 3 Back Squat (Heavy) 6 Defecit HSPU (Deep) 9 Burpee Box Jump Over 30/24    

15.3

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15.3 is here!! Hope your muscle ups are ready!!!!   Vivendi Lab. Week 19. Friday.   AMRAP 14 Min 7 Muscle Ups 50 Wall Balls 20/14 10’/9′ 100 Double Unders   Check games.crossfit.com for movement standards and scaling!!

Chalk Chest

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      Vivendi Lab. Week 18. Sunday.   12 Min EMOM 1 Full Snatch   Rest 10 -15 and warm up next lift   12 Min EMOM 1 Full Clean and Jerk   Start at roughly 70-75% and go up every 3 min if you are hitting the lifts.