August 23, 2018

CrossFit:  Warm Up: Parnter Mobility PVC Positions BB Complex – 3-position Snatch +3 OHS (Build) Strength: Squat Snatch All Levels: Technique *Sets of 3 building in weight* WOD: “Nancy” 5rds 400m Run 15 OHS (95/65) *Compare to 4.5.17* BodyFit: 248 Warm Up: Squat Prep 3rds 10/10 Bottoms Up KB Press 8/8 Getup Situp 10 Plate…

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June 20, 2018

Warm Up: Deadbugs 3 x 1:00 / 1:00 3rds 8 Feet Elevated Ring Rows 12 Banded Good Mornings Deadlift (Build) Strength: Deadlift Level 1: 1 x 5 (+10) Level 2: 3 x 5 @ 80% *5.18 / 3RM* WOD: “That’s All” 30 Calorie Row 15 Deadlift (185/135) 30 Calorie AB 15 Deadlift (185/135) 30 Calorie…

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April 28, 2017

Warm Up: 3rds :40 Deadbug 15 Banded Good Mornings 10 Bent Over BB Row 10/10 Jewetts Strength: Deadlift Level 1: 1 x 5 (+10) Level 2: 5 x 3 (Build) *Goal should be around 90% of 1RM Choose Your Own Adventure: Option A: 50 Calorie Bike 50 Buprees 50 Ball Slams *Movements can be done…

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December 1, 2016

CrossFit: Warm Up: Hip Prep 8min WAMRAP 10 Kips/Kipping Practice 15 Air Squats 20 Elevated Pushups Strength: DB Bench Press All Levels: 4 x 6 (Build) WOD: “Gasser” 1000m Row 50 KBS – Russian 40 Wall Balls 30 Pullups 20 Burpees 10 T2B BodyFit: Trunk: 3-way Pillar Series x 3 :30 on – :15 transition…

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