Monday – 012615

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It is that time of year again!

Olympic
Clean
Find your 1 rep max.

Workout of the Day
“Jackie”
For time:
1000 meter row
50 Thrusters (45 lbs)
30 Pull-ups

Post your scores to the Whiteboard.

Friday – 012315

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ChrisCo getting through the last round of “DT”

Warm-up EMOM
EMOM for 12 minutes:
Every odd minute, perform 8 Wall-balls AFAP (30/20)
Every even minute, perform 8 box jumps (24/20) AFAP.

Try using a wall-ball you haven’t used before.  Focus on holding the ball high.

Workout of the Day
In 20 minutes,
Run 800 meters, then AMRAP in remaining time of
10 Toes to bar
10 Overhead squats (95/63)
40 Double-unders

Post your scores to the Whiteboard.

Thursday – 012215

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Good rep! If you are looking to drastically improve your performance with pull-ups when it comes to the benchmarks and/or The Open, learning how to butterfly kip is a must.

Strength
Shoulder Press
Find your 1 rep max.

Workout of the Day
“DT”
5 rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps

Post your scores to the Whiteboard.

Wednesday – 012015

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Brittany, 17 year old student of Seminole High School does rope pulls during yesterday’s chipper. eXalted offers special rates to high school students like Brittany who want to learn how to exercise and lift weights properly from highly qualified coaches.  Your teen will get second to none coaching at far less of a cost than any personal trainer.  eXalted is also the perfect place for any high school athlete to spend his/her off season increasing strength, power, and endurance.

 Chest-to-bar Progression
7 sets of 6 reps with 40 seconds rest

Workout of the Day
For time, in teams of 2:
6 total rounds for time of:
50 Double-unders
20 Calories on the rower
400 meter run

Even though a WOD is programmed, Wednesdays are still considered “Weakness Wednesday” which means you can feel free to come in and work on or get coaching on anything you need to improve upon.  Finally learn how to do a kipping HSPU, climb the rope, learn that mobilization that will cure your shoulder pain. . .etc.

Post your scores to the Whiteboard.

Tuesday – 012015

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Ralph, proving that even in your late 50’s, you are never too old to PR your back squat. If you want to get strong, you have to squat. At eXalted, we encourage everyone to lift heavy, but will never push you to go heavier than you want to, especially if you are new to CrossFit and/or weightlifting. Practicing/being comfortable with a movement will ALWAYS take precedence over how much weight you put on.

Olympic
In the spirit of Wodapalooza:

3 Hang Power Cleans + 2 Front Squats + 1 Jerk

Workout of the Day
Again, in the spirit of Wodapalooza, for time:

60 Air squats
30 Cleans (165/113)
20 Muscle-ups (scale to 30 ring dips)
20 Shoulder-to-overhead
5 Rope climbs
10 Thrusters

Post your scores to the Whiteboard.