November 15, 2019

QuickFit Warm Up:Run/Row/AB/DU before Whiteboard2 rds (6:00 time cap) 10/arm Shoulder taps 10 Face pulls 10 Wall Ball Goblet Squats WOD:1000m Row 50/50 Renegade Rows 100 Wall Balls *Chipper style* CrossFit Warm Up:Run/Row/AB/DU before Whiteboard 3 rds (9:00 time cap) 10/arm Shoulder taps 3 :03 Chin-over-bar Isometric pull-up hold 10 Wall Ball Goblet Squats 3-5…

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November 14, 2019

CrossFit Warm Up:Run/Row/AB/DU before Whiteboard 3 rds (9:00 time cap) 8 Banded Bent Hollow/Hollow Pullover 8/arm 1/2 Kneel Bottom-up KB OH Press 10 Frog Pumps 3-5 Barbell Strict Press (build) Strength: Strict PressLevel 1: 3×5 (+5lbs)Level 2: Find a Heavy 5, then MR @80% WOD:5rds 12 DB Press (50/35) 5/5 DB Step Up 8 T2B…

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November 13, 2019

QuickFit Warm Up:Run/Row/AB/DU before Whiteboard2 rds (6:00 time cap) 5 Jefferson Curls 10/leg Mt. Climbers 8/side KB Deadlift Twist WOD:500m Row 25 Burpees 50 KBS – Russian 400m Row 20 Burpees 40 KBS 300m Row 15 Burpees 30 KBS200m Row 10 Burpees 20 KBS 100m Row5 Burpees10 KBS CrossFit Warm Up:Run/Row/AB/DU before Whiteboard3 rds (9:00…

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November 12, 2019

CrossFit Warm Up:Run/Row/AB/DU before Whiteboard3 rds (9:00 time cap) 5/side Windshield Wipers 8/leg Walking Lunge 10 KBS 3 Pull-up Negatives (Tempo 31X1) (Scale Toe Assist) Partner WOD: 20min AMRAP 10 DB Cleans (50/35) 5/5 Rotational Ball Slams 10/7 Cals AB Optional Finisher: Accumulate 30/30 MB2T BodyFit Warm Up:Run/Row/AB/DU before Whiteboard3 rds (9:00 time cap) 5/side…

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November 11, 2019

QuickFit Warm Up:Run/Row/Bike/DU before Whiteboard2 rds (6:00 time cap) 10/side MiniBand Sidesteps on Toes 10 Banded Thruster 3 Tempo (3311) DB Goblet Squat (build) WOD:For Time 100 DB thrusters (40/25) *Top of every min 10 Double Unders (3:1)* **Start on Double Unders** CrossFit Warm Up:Run/Row/Bike/DU before Whiteboard3 rds (9:00 time cap) 10/side Miniband Sidesteps on…

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November 8, 2019

QuickFit Warm Up:Run/Row/Bike/DU before Whiteboard 2 rounds: 10/10 Single Arm DB Suitcase Deadlift 10 Tuck Jumps 10 Bent Hollow Pulses WOD:25-20-15-10-5 DB Cleans (50/35) 5-10-15-20-25 Box Jumps 15-15-15-15-15 Situps CrossFit Warm Up:Run/Row/Bike/DU before Whiteboard3 rds (9:00 time cap) 10/10 Banded Quadruped Thoracic Rotation 10 Tuck Jumps 5 KB Kang Squat 3-5 Squat Clean (build each…

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November 7, 2019

CrossFit Warm Up:Run/Row/Bike/DU before Whiteboard3 rds (9:00 time cap) 12/side MiniBand (at ankle) Sidestep On Toes 10 Goblet Squat (build each round) 10 3-point Drill 5 Barbell Deadlifts (build each rd.) Partner WOD:25min AMRAP 60 Double Unders (3:1) 30 Wall Balls 15 Deadlift (225/165) BodyFit Warm Up:Run/Row/Bike/DU before Whiteboard3 rds (9:00 time cap) 12/side MiniBand…

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November 6, 2019

QuickFit Warm Up:Run/Row/Bike/DU before Whiteboard 2 rounds: 15m Quadruped Crawl 8 Scap Push Ups on Forearms 10 Air Squats WOD:Partner WOD:4,000m Row *Rotate every 250m* **Partner must do 7 burpees before next row** CrossFit Warm Up:Run/Row/Bike/DU before Whiteboard3 rds (9:00 time cap) 15m Quadruped Crawl :30 Hollow Hold or Bent Hollow Hold 8 Scap Pushups…

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November 5, 2019

CrossFit Warm Up:Run/Row/Bike/DU before Whiteboard5x (with PVC) 4-Position Snatch ComplexTHEN(Building each set) 3×5 Barbell Snatch Grip Shrugs (moderate) 3×5 Barbell Snatch Pull (moderate) 3×5 Barbell Snatch Lift Off (should be heavier than your snatch all 3 sets) Strength: Power SnatchLevel 1: TechniqueLevel 2: 5×4 Touch and Go (build) WOD:12min EMOM Min 1: 4 T&G Snatch…

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November 4, 2019

QuickFit Warm Up:Run/Row/Bike/DU before Whiteboard2 rounds: 10/10 Walking Lunges 10 Ring Face Pulls 30 Over the Line Quick Steps WOD:15min AMRAP 5 Pul-lups 5/5 KB Walking Lunges (Goblet) 20 Double Unders (3:1) CrossFit Warm Up:Run/Row/Bike/DU before Whiteboard3 rds (9:00 time cap) 10/10 Walking Lunges 10 Ring Face Pulls 3 Tempo (3311) Goblet Squat 3-5 Barbell…

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