December 20, 2018

CrossFit:  Warm Up: Get Your Chili Warm  Skill: Turkish Getup Strength: 15min clockAll Levels: Work to a heavy Turkish Getup WOD:  4 x 500m Row Repeats *Rest ratio 1:1* BodyFit: 281 Warm Up: Get Your Chili Warm  Trunk: 3rds8/8 Getup Situp8/8 MB2T WOD: 10rds1min on /1min offMax Meter Row 

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January 30, 2018

CrossFit: Warm Up: 3rds :15 Hollow Hold & :15 Superman Hold 10 Kips / Kipping Practice 2/2 Leg Cradle Lunge Step Horizontal Rotation 10 Plate Touches Strength: All Levels: 10min Alternating EMOM Even: 5 Strict Pullups Odd: 5/5 Split Squats WOD: “Doctor, Doctor” Alternating Tabata x 8 1) T2B 2) Ball Slams *Score is total…

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December 22, 2016

CrossFit: Warm Up: 10min EMOM Even:  10 Dynamic Stepups Odd: 10 Ring Rows WOD: “Santa’s Sleigh” 3rds 1min Max Meter Row – 1min Rest :45 MMR – :45 Rest :30 MMR – :30 Rest :15 MMR – :15 Rest Rest 5min BodyFit: 066 12min EMOM Even: 5 Strict Pullups Odd: 10 Box Jumps WOD: 4rds…

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