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03.01.13 – Friday – New Shirts!

Foundation “The Drill” Practice for 10 minutes WOD “Michael” 3 Rounds for Time: Run 800m 50 Supermans 50 Situps Cap: 35 mins There’s a major style deficit in America today. There are too many people, and not enough awesome t-shirts to go around. Today, I’m proud to say that CrossFit Manatee has become a part…

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02.28.13 – Thursday – Sign up for the Open!

Foundation Turkish Get-Up Practice for 10 min WOD 3 Rounds for Time: Run 200m 7 push presses (155/105) 14 ring rows Cap: 12 mins We’ll be doing the CrossFit Open WODs every Saturday, starting on March 9. The workouts will be fun, challenging, and most importantly, will be done by thousands upon thousands of CrossFitters…

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02.26.13 – Tuesday – Discipline

Foundation Clean 4 x 3 WOD 20 min AMRAP 5 chest-to-bar pullups 10 wall ball shots (20/14) 15 KB swings (16kg/12kg) Invariably, at least once per month, someone will say to me, “I don’t have the discipline to work out every day like you.” This makes me sad, because it indicates one of two things:…

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02.22.13 – Friday – Have a Cow, Man!

Foundation “The Drill” Practice for 10 minutes Don’t worry, this will be explained in class. It’s practicing the clean. Don’t freak out. WOD “Tabata This!” Tabata row (for calories) Rest 1 minute Tabata squat Rest 1 minute Tabata pullup Rest 1 minute Tabata pushup Rest 1 minute Tabata situp You may or may not have…

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02.21.13 – Thursday – A Year of Progress

Foundation Deadlift 3 – 2 – 2 – 1 – 1 – 1 WOD 12 min AMRAP 15 Deadlifts (155/110) 15 Hand-release pushups (elevated) 15 Box jumps (24″/20″) Sometimes, it’s easy to think “I’m not progressing.” It’s easy to focus on your shortcomings. It’s easy to remember all of the times you didn’t meet your…

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02.18.13 – Monday – Train Like an Athlete

Foundation Zercher Squat 10 x 2 WOD 3 Rounds for Time: 5 jerks (from rack) (135/95) 10 pushups 20 situps 40 double-unders Our goal in CrossFit is not aesthetics, but excellence. We don’t care about body composition — we care about physical ability. We don’t track pant sizes — we track lift loads. We don’t…

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02.16.13 – Saturday – CrossFit Open!

Foundation Turkish Get-Up 15 min to practice and find 1rm Team WOD In teams of 4 EMOM for 20 min: Each team member picks one of the following: – 5 Handstand pushups – 15 Squats – 20 Double-unders – Sprint 100m Each minute, every team member performs one of the four exercises above. Teammates cannot…

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What is Crossfit?

Welcome to CFM!

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Today’s WOD



20min to establish 1RM Thruster (from rack)



20min AMRAP

Max Thrusters 135/95

EMOM perform 3 Burpees

Rx+ 5 Burpees

Int: 115/75
Sc: 95/65

Record Total Thrusters performed.

First minute is all thrusters




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