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Thursday, April 11th 2019

CrossfitA) Back squat 1×1 @90%2×4@75-80% 2×8@ 65-70% *25 minute time cap B) 10 minute ascending ladder2 power snatches (95/65lb) -2 pushups-2 thrusters-2 pullups *Ascend by 2 reps every round Metcon ClassA) Every 3 minutes for 5 rounds: 5 pullups-10 db… Read more »

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Tuesday, February 20th 2019

Crossfit A) For quality: 10-8-6-4-2 strict HSPU-kipping pullup/kipping/butterfly CTB After each round 15-20 second L-sit B) For time: 21-15-9 kb swing (70/53lb) box jump over (24/20″) front squat (135/95lb) *12 minute time cap Rx-Plus A) If needed add deficit for… Read more »

Posted in | Comments Off on Tuesday, February 20th 2019

Friday, November 23rd 2018

Crossfit A) 12 minute alternating skill EMOM: 1) 30 second handstand hold + one 3 second negative or 3-5 strict HSPU 2) 5 strict toes to bar + 10-15 second L-hang 3) rest B) 3 rounds for time: 30/25 calorie… Read more »

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Sunday, September 16th 2018

Benchmark WOD 30 ring muscle ups for time *Or 60 pullups + 30 ring dips *15 minute time cap  

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Wednesday, May 23rd 2018

Crossfit A) 6x200m sprint Walk back to start B) 15 minute alternating EMOM: 1) 3-7 ring MU or 10-15 chest to bar pullups 2) 5-6/side heavy single arm db OH squat 3) rest

Posted in | Comments Off on Wednesday, May 23rd 2018