Author Archive

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Friday 03.24.17

HEALTH & FITNESS CF Open 17.5!!!

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Thursday 03.23.17

HEALTH & FITNESS A1. 15 Minutes: Work to a HEAVY 5 rep CG Bench Press   A2. 12 Minute E2MOM: 8 CG Bench Presses + 3-5 Strict/Weighted Chin Ups or MU’s   HEALTH & FITNESS B. 12 Minute Ladder: (2, 4, 6,…) Wall Balls 20/14 T2B Thrusters 75/55 BF Burpees

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Wednesday 03.22.17

HEALTH A. 20 Minutes: Work Up to a HEAVY Snatch   B. E2MOM for 10 Minutes: 3 DB Power Snatches per Arm + 3 Power Jumps   FITNESS A. 20 Minutes: Work Up to a HEAVY Snatch   B. 10 Minute EMOM: 3 Snatches   HEALTH & FITNESS C. 12 Minute E3MOM: 300m Row 10 […]

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Tuesday 03.21.17

HEALTH & FITNESS A. 5 sets of: 3 Back Squats (5 Second Hold in the Hole)   B. 4 Sets of: 8 per Leg DB Bulgarian Split Squats 10-15 Hip Extensions   C. Tabata Mash Up American KB Swings 1.5/1 pood Box Jumps 24/20 DU’s or JRS T2B or AB Mat Sit Ups

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Monday 03.20.17

HEALTH & FITNESS A. 15 Minutes: HP Clean Above the Knee + HP Clean Below the Knee or Hang Clean Above the Knee + Hang Clean Below the Knee   B. 10 Minutes: Power Clean + 2-4 FS Squats   HEALTH C. 3 Minute AMRAP: 10 Hang Power Cleans (Above Knee) 10 Wall Balls *1 […]

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Saturday 03.18.17

HEALTH & FITNESS (Partner WOD) 100 Cal Row 100 Box Jump Overs 24/20 100 Thrusters 95/65 100 American KB Swings 1.5/1 pood 50 Synchronized Bar Facing Burpees 100 American KB Swings 1.5/1 pood 100 Thrusters 95/65 100 Box Jump Overs 24/20 100 Cal Row  

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Friday 03.17.17

HEALTH & FITNESS 17.4!!!

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Thursday 03.16.17

HEALTH & FITNESS A. Every 5 Minutes for 5 Rounds: 10 BW Bench Presses 20 Cal Row 30 Ab Mat Sit Ups   B. 10 Minute EMOM: Odd: 10 BW Squats Even: 10 Burpees to 6” Target

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Wednesday 03.15.17

HEALTH A. 15 Minutes: Work Up to a HEAVY Power Clean   B. E2MOM for 14 Minutes: 3 Power Cleans + 3 FS + 3 Box Jumps   C. 21-18-15-12-9-6-3 Walking Lunges per Leg 3-6-9-12-15-18-21 AB Mat Sit Ups   FITNESS A. 15 Minutes: Work Up to a HEAVY Clean   B1. 5 Minute EMOM: […]

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