Author Archive

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Friday 09.30.16

HEALTH & FITNESS A. 4 Sets of: 20 Front Rack Reverse Lunges HEALTH B. With a Running Clock: 5 Minute AMRAP: 12 Wall Ball 12 DL’s 12 Bar Facing Burpees *5 Minute Rest 5 Minute AMRAP: 9 Wall Ball 9 DL’s 9 Bar Facing Burpees *5 Minute Rest 5 Minute AMRAP: 6 Wall Ball 6 […]

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Saturday 10.01.16

HEALTH & FITNESS Adam’s WODfest

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Thursday 09.29.16

HEALTH & FITNESS A. Rowing: Partner 5K Row (Damper on 5, SPM 30) *MUST Switch every 250M and both Partners MUST complete 5-10 Burpees to 6” reach.   C. Partner KB Farmer Carry

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Wednesday 09.28.16

HEALTH & FITNESS A. 20 Minutes: Find MAX Muscle Snatch or Snatch Balance   B. 4 Sets of Back Squats: 2 x 80% 2 x 86% 2 x 92% 2 x 97%     C. “Jackie” 100M Row 50 Thrusters 30 Pull Ups

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Tuesday 09.27.16

HEALTH & FITNESS A. 5 Sets of: 5 Push Presses   B. 3 Super Sets of: 15 DB Reverse Fly 15-20 Supinated Ring Rows HEALTH C. For Time: (30 Minute Cap) 3 Parking Lot Laps 200 JRS + 20 DB Hang Power Snatches 2 Parking Lot Laps 2 Rounds of: 100 DU’s + 15 DB […]

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Monday 09.26.16

HEALTH & FITNESS A1. 20 Minutes: Work up to a HEAVY Clean & Jerk HEALTH A2. 10 Minute EMOM: 4 DB Thrusters + 2 Burpees   B. 7 Minute AMRAP: 6 Pull Ups 9 American KB Swings 12 Box Jumps 24/20 FITNESS A2. 10 Minute EMOM: 2 Clean & Jerks + 2 Bar Facing Burpees […]

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Saturday 09.24.16

HEALTH & FITNESS CrossFit Games Event 7 “Double DT” & Event 3 “Ranch Mini Chipper” A. 10 Rounds of: (155105) 12 DL’s 9 Hang Power Cleans 6 S2OH   B. For Time: 50 Wall Balls 20/14 25 GHU Sit Ups W/Med Ball Parking Lot Lap W/Med Ball

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Friday 09.23.16

HEALTH & FITNESS A. 5 Sets of: 5 Bench Presses HEALTH B1. EMOM for 18 Minutes Odd: 5 DB/KB Single Arm Thruster Even: 5 Box Jump Step Down   B2. EMOM for 18 Minutes Odd: 50-100 JRS Even: 20 Russian KB Swings FITNESS B1.EMOM for 18 Minutes Odd: 5 DB/KB Power Snatches per Arm Even: […]

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Thursday 09.22.16

HEALTH & FITNESS A. Row 15 Intervals of: 1:40 Seconds of Work :20 Seconds of Rest *Damper on 7, Target SPM 26   B. 10 Minutes of: (Teams of 3) 30M Sprints

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