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12/17/14

On December 17, 2014, in Uncategorized, by JHo
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Xplore CrossFit Capitol Hill, Xplore CrossFit Downtown – CrossFit Power Clean (2-2-2-2) DB Push Press (4X10) Metcon (AMRAP – Rounds) 10 DB thrusters (1/2 body weight) 15 TTB X3

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12/16/14

On December 16, 2014, in Uncategorized, by JHo
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Xplore CrossFit Downtown – CrossFit Free Handstand Weighted Pull-ups (5X5) Muscle-ups (5X3) Metcon (AMRAP – Rounds) 10 pistols 10 ring push-ups 1 rope climb X3

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12/15/14

On December 15, 2014, in Uncategorized, by JHo
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Xplore CrossFit Downtown – CrossFit Back Squat (4X10 ) DB Lunge Steps (4X12) Metcon (Time) L-Hang 2:30 Every time someone comes off the bar perform 5 burpees.

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sunday test

On December 14, 2014, in Uncategorized, by JHo
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Xplore CrossFit Capitol Hill – CrossFit

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120514

On December 5, 2014, in Uncategorized, by JHo
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Xplore CrossFit Downtown – CrossFit 5 min rest between sets Metcon (AMRAP – Rounds and Reps) 10 min10 ring dips 15 kb swings 10 cal AC Metcon (AMRAP – Rounds and Reps) 5 HSPU 10 Box Jumps 15 SDHP

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120314

On December 3, 2014, in Uncategorized, by JHo
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Xplore CrossFit Downtown – CrossFit Power Snatch (2-2-2-2) Isabel (Time) For Time: 30 Snatches, 135# / 95#

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Xplore CrossFit believes in anxiety and love

On November 27, 2014, in Uncategorized, by JHo
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  November 1 I found out my CrossFit certificate expired December 1. I decided to sit for the level 3 exam instead of renewing my level 1. I heard it was crazy long, crazy hard, but thankfully it was only moderately expensive. 4 hour test with 160 multiple choice questions including 40 video analysis questions [...]

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111814

On November 18, 2014, in Uncategorized, by JHo
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Xplore CrossFit Downtown – CrossFit Warm-up (No Measure) 25 cartwheels 5 minutes of musical chairs 100 jumping jacks Shoulder Press (10-10-10-10-10) Metcon (Time) 15 strict pull ups 20 push ups 25 cal AC 3 rounds

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111714

On November 17, 2014, in Uncategorized, by JHo
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Xplore CrossFit Capital Hill, Xplore CrossFit Downtown – CrossFit Power Clean (2-2-2-2) Front Squat (10-10-10) Metcon (Time) 25 Burpees 50 lunges 100 double unders 2 rounds Must advance to round to at minute 8

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mountain

Good[in] to Great

On November 16, 2014, in Uncategorized, by JHo
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XCF is full of ordinary people doing extraordinary things.  Some folks are kicking ass in the tech world making stuff a reality that the rest of us would have a hard time even dreaming up. Other folks are the grunts behind massive machines like Amazon and Microsoft but in their own way contributing to make [...]

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old man rowing

Xplore CrossFit believes in old people kicking ass

On November 3, 2014, in Uncategorized, by JHo
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  This is the 2k time trial data collected by Concept 2. It is for heavyweight males. We recently tested this at XCF so many of you should have some concept of how these times compare. To give those of you who aren’t as familiar with the 2k time trial I will give you some [...]

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michele pull up

Xplore CrossFit makes you weaker…sort of.

On October 28, 2014, in Uncategorized, by JHo
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One of the first things that happens when you start CrossFit is that you instantly become less fit. At least you would think this based on the complaints and comments I get from new comers. I don’t think I will ever stop hearing the cry from the fresh fish about how fit they “used to [...]

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Xplore CrossFit believes in the power of positive energy

On October 21, 2014, in Uncategorized, by JHo
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There is something incredible that happens when we get together as a community of athletes and trainers to pursue a common purpose. Each of us are contributing to the collective energy of the gym. That thing that happens when we get together is what makes this place more than just a place to get a [...]

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sandwich

Xplore CrossFit loves digging deep

On October 7, 2014, in Uncategorized, by JHo
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CrossFit is terrible sometimes. Not in a “hurts so good” kind of way either. I mean just absolutely “why am I paying for this terrible.” We do stuff that sucks so bad when you see it on the board your first thought is whether or not anyone really noticed that you came in and if [...]

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