CROSSFIT WOD
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Nov 1st, 2018

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01572

1. Complete as many rounds as possible in 30 mins of: Run, 400 m 40 Air Squats 30 AbMat Sit-ups 20 Push-ups 10 Pull-ups   2. MOBILITY PREP/ DROM (10 MINS)   3. 3 rounds for time of: 10 Barbell Good Mornings 45 20 Toes-to-bars 30 Kettlebell Swings 55/35        

Oct 31st, 2018

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01571

1. 2 Sets: 200 m run 20 shoulder taps 20 kb high pulls   2. upper body mobility prep (10 mins)   3. EMOM X 10 mins: 2 Power Clean + 1 Push Jerks As heavy as possible but keep the technique pretty Touch and goes on the Cleans   3. 10 Minute AMRAP: 8 Read more...

Oct 30th, 2018

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01570

1. Every 1 min for 12 mins do: 4 Russian Kettlebell Swings, 75/36 lbs 4 Burpees 4 Pull-ups   2. Mobility/ rom (15 mins)   3. Complete as many rounds as possible in 8 mins of: 15 AbMat Sit-ups 30 Double Unders/ 90 single unders   rest 2 mins.   Complete as many rounds as Read more...

Oct 29th, 2018

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01569

1. 2 SETS: 200 M RUN 10 DB PUSH PRESS 10 DB LUNGES   2. MOBILITY PREP (10 MINS)   3. 30-20-10 reps, for time of: Dumbbell Thruster, 35/20 lbs Toes-to-bar   4. Every 1 min for 16 mins, alternating between: 12 Dumbbell front rack lunges 45/30 12 Push Up (Deficit)s 12 Dumbbell Box Step-ups, Read more...

Oct 26th, 2018

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01568

1. 2 SETS: 200 M RUN 15 GOODMORNINGS 15 STEP UPS   2. POWER SNATCH TECHNIQUE/ MOBILITY PREP (10 MINS)   3. EMOM 10-minute Snatches: 2 position power snatch – floor and mid hang.   4. 21-15-9 reps, for time of: Deadlift, 225/155 lbs Overhead¬†DB Lunge, 50/35 lbs Burpee Over Bar   5. 2 SETS: Read more...