September 06, 2017

Warmup: 4rds :45 Deadbugs PA Clean Warmup :10 Table Top Hold 8 Strict Pulls Strength: Deadlift All Levels: Every :30 for 5min 1 @ 100% of 5RM *Weight from 8.4.16 OR add from last week* WOD: “Elizabeth” 21-15-9 Cleans (135/95) Dips Hump Day Pump Box Squat – Find a heavy 5 (Building) 4rds 20 Sledge…

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October 25, 2016

CrossFit: Warm Up: Partner Mobility PVC Positions Then 3rds 30 Jumps PA Snatch Warmup Strength: Power Snatch Level 1: Technique Level 2: 4,4,4,4 (Build) WOD: “Open 14.1” 10min AMRAP 30 Double Unders (3:1) 15 Snatch (75/55) BodyFit:050 Warm Up: 4rds 10 Kips/Kipping Practice 10 Goblet Squats 10 Pushups :30 Pillar Hold WOD: 7min AMRAP 7…

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October 18, 2016

CrossFit: Warm Up: 4rds 100m Run 10/10 Single Arm KB Press :30 Pillar Strength: Strict Press Level 1: 3 x 5 (+5) Level 2: 3,3,3,3,3 (Build) WOD: “Pipeline” Every 5min X 5 400m Run 20 S2OH (95/65) BodyFit: 048 Warm Up: 6min WAMRAP 20 Jumps 15 KBS – American 10 Pushups 5 Ring Rows WOD:…

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