April 30, 2020

WOD:“Firestarter” For Time 100 Double Unders (2:1Singles/Jacks 1:1 Penguins) 90 Single Arm DB Thruster 80 Mountain Climber (1,1,2,2,3,3) 70 Single Arm DB Clean & Press 60 Sit-Ups 50 Single Arm DB Snatch 40 Windshield Wipers (1,2,3,4) 30 Single Arm DB Push Press 20 V-Ups 10 DB Goblet Squat *Split single arm movements evenly

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January 23, 2020

CrossFit Warm Up:OH Shoulder/Hollow body Prep3 rds (10:00 cap) 10 DB Goblet Squat Jumps10 Standing Hollow Lat Pull Down5/5 DB Snatch (Build to working weight)5/5 1/2 Kneel Landmine Press (build) Strength:15min Clock 4 x 8/8 Landmine Press 4 x 6 Strict Pullups (scale to Toe Assist) WOD:8rds 4/4 Alt DB Snatch (50/35) 8 DB Goblet…

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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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