Tuesday 11/08/16

“Arm & Hammer” Back Squat 3 @ 70% 3 @ 80% 3 or More @ 90% Shoulder Press 3 @ 70% 3 @ 80% 3 or More @ 90% -then- “Annie” (10 min cap) 50-40-30-20-10 reps, for time of: Double Under AbMat Sit-up

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Monday 11/07/16

Work to 85% of clean -then- “Mr. Clean” 20 Min Amrap 200m Run 1 clean @ 85%

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Sunday 11/06/16

Open Gym and 2016 CrossFit Liftoff lift Judging 2 – 5

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Friday 11/04/16

2016 CrossFit Liftoff Workout Rx’d Workout Complete as many rounds as possible in 15 minutes of: 25 pull-ups 50-calorie row 100 overhead squats 50 box jumps 25 pull-ups M 45-lb. barbell and 24-in. box F 35-lb. barbell and 20-in. box Scaled Workout Complete as many rounds as possible in 15 minutes of: 25 jumping pull-ups […]

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Thursday 11/03/16

“Mr. Freeze” Bench Press 3 Sets of 5 Reps @ 75% of Max Deadlift 3 Sets of 5 Reps @ 75% of Max Note: Last set is a AmRep

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Wednesday 11/02/16

“The Joker” 21-15-9 Chest to bar Pull up Goblet squat 2/1.5 800m run before every set

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Tuesday 11/01/16

“Bane” Back Squat 3 Sets of 5 Reps @ 75% of Max Shoulder Press 3 Sets of 5 Reps @ 75% of Max Note: Last set is a AmRep

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Monday 10/31/16

“Harley Quinn” 7 minute AmRep 1k row max rep clean and jerk (185/125) Score is number of clean and jerks

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Sunday 10/30/16

Closed. NO open gym. The public can access Jonesboro High School’s track. Go try: 8 x 200-meter run Rest 1 min between efforts or Go try Craighead Forest Park’s new Greenway Trail.

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