August 23, 2017

By Tony Fusaro | August 22, 2017

CrossFit Warmup: 3rds PA Snatch Warmup 10 True Pushups Then 3position Snatch + 3 OHS (Build) Strength: Hang Squat Snatch Level 1: Technique Level 2: 5 x 3 (Build) WOD: “Powerful” 5 Rounds 9 Power Cleans (135/95) 15 Hand Release Pushups 21 Air Squats 200 m Run Hump Day Pump: Weighted Good Mornings 4 x…

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June 16, 2017

By Tony Fusaro | June 15, 2017

Warmup: 3rds :40 Ipsalateral Deadbug 8 Strict Pullups 12 BB Good Mornings (Build) 4 Speed DL Strength: DeadLift Level 1: 1 x 5 (+10) Level 2: Heavy 5 WOD: “BaseLine” 500m Row 40 Squats 30 Situps 20 Pushups 10 Pullups Oprtional: Flex Sesh: 4 Rounds 30 Calf Raises 30 Banded Pushdowns

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May 6, 2017

By Tony Fusaro | May 6, 2017

Home WOD Saturday! See you all Monday, have a nice weekend – 05.06.17 5 min AMRAP 5 Push-ups 10 Sit-ups 15 Squats Rest 5 minutes 5 min AMRAP 10 Burpees 15 Lunges

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