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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Friday 10/28/16

“Myers” 21-15-9 reps for time: Bar over Burpee Clean & Jerk 115/80 Knees to Elbows via CrossFit Linchpin

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Thursday 10/27/16

“Chucky” 5 Rounds for time: 15 Front Rack Lunge Steps 185/125 5 Muscle Ups or “Bride of Chucky” 5 Rounds for time: 15 Front Rack Lunge Steps 185/125 10 Pull up 10 Push up

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