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12/19 “Friday”

Posted on December 18th, 2014 by Sara No Comments

Strength Fitness: 1) Hi-hang Power Snatch + Hang Power Snatch 2a) Overhead Squat 2b) Powell raises Performance: 1) Hi-hang Snatch + Hang Snatch 2a) Overhead Squat 2b) Toes-to-Bar WOD Fitness: Run, Double-unders, Wall Balls, Dumbbell burpees Performance: Row, Double-unders, Wall Balls, Dumbbell Burpee over the box Member News: …Because this picture is the Christmas gift […]

12/18 “Thursday”

Posted on December 17th, 2014 by Sara No Comments

Strength: Fitness And Performance: Ring hold support, Bottom of the Dip hold, False Grip Hang, Arch to Hollow Swings on Rings WOD: Fitness: Rowing, HR Pushups, Front Rack Double KB Lunges, Ring rows, plank holds Performance: Rowing, HR Pushups, Front Rack Double KB lunges, Rope climbs, plank holds ` ***from facebook.com/dudeperfect …It is…Don’t let this […]

12/17 “Wednesday”

Posted on December 16th, 2014 by Sara No Comments

The mystery coke can. Floating on the high ceiling since we opened and still hanging strong. Est 2011. #mystery #cokecanproblems #crossfit # A photo posted by Badger CrossFit (@badgercrossfit) on Dec 12, 2014 at 2:53pm PST Strength Fitness: Push press, Romanian Deadlift Performance: Push press + Push Jerk, Deadlift WOD Fitness: T2B, Grasshoppers, Hang Power […]

12/16 “Tuesday”

Posted on December 15th, 2014 by Sara No Comments

Strength Post by Badger CrossFit. Fitness and Performance: Back Squats WOD Fitness: Kettlebell Swings, Burpees to 45# plate Performance: Kettlebell Swings (55/35), Burpees to 6″ target (touch with both hands)   Member News: — You will see some boxes around the gym for shoe donations! Please donate gently used shoes! We will accept Athletic shoes, […]

12/15 “Monday”

Posted on December 14th, 2014 by Tyler No Comments

Strength: Fitness: Clean, split squat, DB Rows/Pullups Performance: Clean, Split squat, C2B/MU WOD: Fitness and Performance: Row, Front Squat, Pullup or Muscle-up Today is the last day to vote for the WISN Cityvoter! Please vote for us here: http://wisn.cityvoter.com/badger-crossfit/biz/640864 NEWS AND NOTES: This week, all clothing and supplements will be on sale! Be on the lookout […]

12/14 “Sunday”

Posted on December 14th, 2014 by Tyler No Comments

WOD: Please do not come to today’s WOD if you did Friday AND Saturday’s WODs. Work on recovery practices like mobility, contrast baths, very light cardio, etc. “12 Days of Christmas” 100m run 2 Strict Pullups 3 DB Thrusters 4 Burpee Box Jumps 5 DB Power Man Makers 6 Kipping Pull-Ups 7 DB Deadlifts 8 DB […]

12/13 “Saturday”

Posted on December 13th, 2014 by Tyler No Comments

  We had a great showing of love and support at the 4th Annual Christmas Party! Thank you to all who came and showed up! Unfortunately, I was unable to overcome the flu and had to sit this year out! Next year. Each year, around this time, naturally, I get reflective and deep in thought […]

12/12 “Friday”

Posted on December 11th, 2014 by Sara No Comments

Strength: Fitness: Hang Power Snatch, Overhead Squat Performance: Muscle Snatch + Hi-hang Power Snatch + Hi-hang Snatch, Overhead Squat (pause 2 sec in bottom) WOD: Fitness and Performance: Double-unders, Abmat Situps,Pullups, Thrusters, Ring Dips, Squat Cleans, Box Jumps, Push Press, HR Pushups, Med-ball Squat Jumps, Muscle-ups, Snatch ***Picture from eattoperform.com An excellent summary of how […]

12/11 “Thursday”

Posted on December 10th, 2014 by Sara No Comments

Strength Fitness AND Performance: Dead lift, DB Bench Press, Powell raise WOD Fitness: Shuttle Sprints, Med-ball Situps, Squat Thrusts Performance: Airdyne, T2B, Burpee Box Jumps What are you using your fitness for? Good summer surf vibes on this wintery day. NEWS AND NOTES: +In House BCF Retail Sale: Christmas is just around the Corner! Yay! Looking […]

12/10 “Wednesday”

Posted on December 9th, 2014 by Sara No Comments

Strength Fitness: Power Jerk, Push Press, Plyo Pushups Performance: Bench Press WOD Fitness: Row, Man Makers, Double unders Performance: Bench Press, Pullups Coach Brie (@bmdusing1) leading the 630p class! With so many new faces, getting in a group circle to stretch before the workout is a great way to introduce each other. #CrossFit #badgercrossfit #kumbaya […]