Tuesday – 090214

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Having fun doing the Kid’s warm-up on Labor Day!

Crossover Symmetry Activation then,

Strength
Bench Press
Find your 1 rep max.

Workout of the Day
3 Rounds for time:
20 One arm OH KB walking lunge (53/35) – 10 each arm
20 Goblet Squats (53/35)
60 Double Unders

Post your scores to the Whiteboard.

Monday – 090114

Workout of the Day
“Helabel”
21 Snatches (135/93)
21 Pull-ups
21 KB Swings (53/35)
400m Run
15 Snatches
15 Pull-ups
15 KB Swings
400m Run
9 Snatches
9 Pull-ups
9 KB Swings
400m Run

Post your scores to the Whiteboard.

Friday – 082914

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For those who aren’t aware, Aaron will be leaving eXalted to coach at CrossFit F3 full time starting next week.  This is by no means goodbye as Aaron will always be a part of this community.  Aaron has become a little brother to Brittani and I and we are excited to let him go to a place that needs him full time.  Aaron has grown leaps and bounds as an athlete and a coach.  We are very proud to see him take on a larger coaching role at F3.  To hang out with Aaron a little bit before then, come to 4th Street Bar and Grill in downtown Lake Mary on Sunday at 4 o’clock to hang out!  They have a wing special every Sunday and they are unbelievable!

EMOM
EMOM for 16 minutes:
Every odd minute, perform an unbroken set of muscle-ups.
Every even minute, perform 4 weighted step-ups with each leg. Box is (24/20)

You pick how many muscle-ups to do. Pick a number you think will be challenging, but maintainable over the course of the EMOM. This number MAY change. If you start off too easy, increase. Scale to an unbroken set of ring dips or push-ups. The step-ups will be done explosively and with as much weight as possible. To make them safer, please use either kettlebells or dumbbells. You may use a barbell if you are seasoned. There is no score for the EMOM, just get some good training out of it.

Burner
For Time:
21-15-9
Thrusters (95/63)
Burpees

This is FAST.  100% effort on this WOD.  Thrusters unbroken, burpees fast, no rest.

Post your scores to the Whiteboard.

Thursday – 082814

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New member, Ron G!

Strength/Skill
3 Rounds for reps
2 minutes between efforts
Rx+: Max effort strict HSPU then without coming off the wall ME kipping HSPU (NO scaling)
Rx: Max effort kipping HSPU (the ONLY thing you may use to scale is one ABMAT)
Scaled: Max effort strict press then without resting ME Push Press – choose a weight that you can do no more than 5-7 strict presses with (or else you will be push pressing forever)

Scoring: Your lowest score will go on the board. Rx+ and scaled will have two scores, the first being strict reps and second being the kipped/push press reps in your lowest round. We will also denote load for scaled.

Workout of the Day
With a 15 minute running clock:
Every 3 minutes (0:00, 3:00, 6:00, 9:00, 12:00)
5 Squat Snatch (Rx+ 155/113) (Rx 115/73)
then,
AMRAP
12 Deadlifts
9 Hang Power Clean
6 Front Squats

Post your scores to the Whiteboard.

Wednesday – 082714

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Jessica aka “JJ”

Taylor, our massage therapist, is now at eXalted full time! He will have his table set-up in the gym today for short sports massages and hip stretching. He’ll be there at 9:30, 4, 5, and possibly 6pm!

Monday, Sept. 1 is LABOR DAY aka eXalted’s 3 Year Anniversary! We will be open at 9:30 and 11:00.

CTB Progression
7 sets of 8 unbroken CTB Pull-ups :40 seconds rest

Endurance
2 Rounds for time:
1000m Row
100 Double Unders
1 mile run

Post your scores to the Whiteboard.