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Wednesday, 08/16/17

Warm Up: 2 rounds: -200 meter run -5 Burpees -15 jumping medball squats Lifting: Back Squat 1×5 at 60% 1RM… Read more »

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Tuesday, 08/15/17

Warmup: 3 Rounds -10 dumbbell deadlifts -10 weighted step ups -10 box jumps Metabolic Conditioning 21-15-9 Deadlifts (60%) Box overs… Read more »

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ROR3 - Thruster (26)

Monday, 08/14/17

Warm Up: 3 Rounds – 15 cal Row – 15 dumbbell Push Press – 10 medball cleans Lifting: 2×5, 3×3… Read more »

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Friday, 08/11/17

HaPpY BiRtHdAy, MiChAeL! Warm Up 3 rounds with empty bar -5 good mornings -5 back squat -5 deadlifts ~then 2… Read more »

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Weightlifting-Technique-Poster-Snatch

Thursday, 08/09/17

Warm Up ——- Pass-throughs & Overhead squat / snatch progression with PVC 4 Sets of Max rep strict pull-ups (30… Read more »

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Wednesday 08/09/17

Warm Up 3 rounds -5 Burpees -10 Air Squats -20 second Front Rack Hold at 90% of squat max Lifting:… Read more »

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Tuesday, 08/08/17

Warm Up 4 minute AMRAP 10 calorie Row 10 dumbbell Thrusters Interval Three 4 Minute AMRAPs, 1 minute rest between… Read more »

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Monday, 08/07/17

Monday ———- Warmup Passthroughs & jerk progression with pvc 3 steady rounds -10 jumping lunges -20 second handstand hold ~Shoulder… Read more »

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Saturday 08/05/17

This is an open invitation to tomorrow’s Team Workout. 0900sharp. #crossfit #community #teamWOD

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