December 24, 2018

BodyFit: 096 Warm Up:Heat Your Meat WOD: Partner WOD: Filthy Fifty50 Box jump, (24)50 Jumping pull-ups50 KBS – American (35)50 Walking Lunges50 K2E50 EB Push Press50 Back extensions50 Wall Balls (20)50 Burpees50 Double Unders (3:1)*Partners Rotate every :30*

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November 8, 2018

CrossFit and BodyFit: 270 Warm Up: 3rds 20 Double Unders / Practice 10 Scap Progression 15 Air Squats Then WOD Setup WOD: “Filthy 50” 50 Box Jump (24/20) 50 Jumping pull-ups 50 KBS – American (53/35) 50 Walking Lunges 50 K2E 50 EB Push Press 50 Back extensions 50 Wall Balls (20/14) 50 Burpees 50…

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April 6, 2017

CrossFit: Warm Up: 3rds :20 HS Hold PA Clean Warmup 5 Clean & Jerk (Build) Partner WOD: “Hans and Franz” Min 0-5 – G2OH (95/65) Rest 1min Min 6-11 – G2OH (115/85) Rest 1min Min 12-17 – G2OH (135/95) Rest 1min Min 18-23 – G2OH (155/105) *Partner must hold HS BodyFit: 096 Warm Up: Heat…

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