Tuesday 11.5.19

Posted on November 05th, 2019 by CrossFit Admin

SWEAT 5 rounds x every 5 min 12/9 cal bike 10 2db front squats (50/35) 5 devils presses 5 burpee tuck jumps otm 12 odd: 15 russian twists even: 10 db curls __________ CrossFit Front Squat: 12 min build to a heavy 3 rep 21-15-9 power clean (135/95) front squat burpee bar hops

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Monday 11.4.19

Posted on November 03rd, 2019 by CrossFit Admin

– Strength: DB Bent row: 4×10 DB Push Press: 4×5 ascending — Workout: 12 amrap 5 SA DB Hang Clean +Jerk (5 each arm) 5 Ring Muscle Ups 25 DU

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Friday 8.30.19

Posted on September 08th, 2019 by CrossFit Admin

OTM 5 (# half ME Set from last week)SHSPU (+1 if you where successful last week)” – Masters Games Workout min 0-8 12-9-6 reps: P. Snatches Bar muscle-ups (135/85) min 9-18 21-15-9 reps: P.Snatches Chest-to-bar pull-ups (85/55)

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Thursday 8.29.19

Posted on September 08th, 2019 by CrossFit Admin

SWEAT Partner: 400m Row 40 Push Ups 40 RKB Swings (70/53) 40/30 Cal Bike 600m Row 60 Push Ups 60 RKB Swings (70/53) 60/45 Cal Bike 800m Row 80 Push Ups 80 RKB Swings (70/53) 80/60 Cal Bike CrossFit: Partner: 400m Row 40 Push Ups 40 KB Swings (70/53) 40/30 Cal Bike 600m Row 60 […]

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Wednesday 8.28.19

Posted on September 08th, 2019 by CrossFit Admin

OTM 12 odd: Power Clean + 2 Front Squats + 3 Deadlifts even: 12 Toe to Bar (weight same or +5 from last week)

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Tuesday 8.27.19

Posted on September 08th, 2019 by CrossFit Admin

SWEAT: Partner: 14 amrap 8/6 bike 10 db s2oh (alternate rounds) rest 5 min 14 amrap 10 ring rows 10 air squats (alternate rounds) CrossFit: build to a heavy jerk – 12 amrap 200m run 15 s2oh (135/95) 15 c2b

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Monday 8.26.19

Posted on September 08th, 2019 by CrossFit Admin

Buy in: 40 box jump overs 5 rounds 10 DB Box Step Ups (50/35) (total) 20 DB Snatch 10 Burpees

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Saturday 8.24.19

Posted on September 08th, 2019 by CrossFit Admin

SWEAT: Partner 12 amrap 12/10 cal row 6 burpees over rower rest 2 min 12 amrap 12 air squats 4 burpees 12 mountain climbers rest 2 min 12 amrap 8 slam balls 10 double db bent row” Community: 30 amrap 80 db snatches 200m run 80 pull ups 200m run 60 db burpees 200m run […]

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Friday 8.23.19

Posted on September 08th, 2019 by CrossFit Admin

BRING A FRIEND FRIDAY Partner: 10 amrap 7 Sit-Ups 7 Burpees 7 Lunges rest 5 min 10 amrap 7 KB SDHP 7 HR push ups 7 Box Jumps (24/20)

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Thursday 8.22.19

Posted on September 08th, 2019 by CrossFit Admin

OTM 5 SHSPU half ME Set from last week Amanda 9-7-5 Ring Mups Squat Snatch (135/95) 10 min time cap

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