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Home WODPage 230

Monday 1-21-19

Warmup

500m row

3 rounds

“Burgenor warm-up”

Wod

Squat snatch

5-5-3-3-3-1-1-1-1-1

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crossfit_admin January 20, 2019 January 20, 2019Uncategorized 0

Sunday 1-20-19

Open gym 2-3

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crossfit_admin January 19, 2019 January 19, 2019Uncategorized 0

Saturday 1-19-19

“Show your card-io”

For total calories, and reps, in teams of two

3 rounds

2 min assault bike

2 min rest

2 min row

2 min rest

2 min double unders

2 min rest

-each team will share a machine, 2 min on 2 min off,

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crossfit_admin January 18, 2019 January 18, 2019Uncategorized 0

Friday 1-18-19

500m row

3 rounds

10 push ups

10 situps

10 squats

2 min rest

Wod

21-15-9

Alternating DB snatch 50/35

Burpee over DB

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crossfit_admin January 17, 2019 January 17, 2019Uncategorized 0

Thursday 1-17-19

Warmup

50 double unders

3 rounds

10 DB power cleans 35/25

10 dB push presses 35/25

10 alt DB snatch 35/25

2 min rest

Wod

21-15-9

Push press 135/95

Power cleans 135/95

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crossfit_admin January 16, 2019 January 16, 2019Uncategorized 0

Wednesday 1-16-19

Warmup

2 min bike

3 rounds

10 ring rows

10 walking lunges

10 squats

2 min rest

Wod

“ Eva”

5 rounds

800m run

30 American KB swings 70/53

30 pullups

  • This is a long workout, make sure that you are on time and work through your warmup …

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crossfit_admin January 15, 2019 January 15, 2019Uncategorized 0

Tuesday 1-15-19

Warmup

400m run

3 rounds

10 SDLHP 35/25

10 KB swings 35/25

10 goblin squats 35/25

2 min rest

Wod

Over head squats

5-5-3-3-3-1-1-1-1-1

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crossfit_admin January 14, 2019 January 14, 2019Uncategorized 0

Monday 1-14-19

500m row

3 rounds

10 deadlifts 45/35

10 squat cleans 45/35

10 thrusters 45/35

2 min rest

Wod

20 min AMRAP

20 med ball cleans

50 double-unders

*med ball cleans are squat cleans

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crossfit_admin January 13, 2019 January 13, 2019Uncategorized 0

Sunday 1-13=19

Open gym

2-3

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crossfit_admin January 12, 2019 January 12, 2019Uncategorized 0

Saturday 1-12-19

We will work in teams of two, and roll the WOD dice.

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crossfit_admin January 11, 2019 January 11, 2019Uncategorized 0
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