Friday WOD 20170414

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Deficit Deadlift

5-5-5-5-5

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Thursday WOD 20170413

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Card Game

Hearts: Sit-Ups
Spades: Kettlebell Swings 53/35
Diamonds: Russian Twists 20/14
Clubs: Pull-Ups

Joker 1: 10 Man Makers
Joker 2: 600m Run

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Wednesday WOD 20170412

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Tempo Bench Press

5-5-5-5-5

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Tuesday WOD 20170411

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As many reps as possible in 7 minutes of:

Thruster 135/95
Box Jump 30/24
Toes to Bar
* Start with one rep of each movement. Add one rep to each movement every round.

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Monday WOD 20170410

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Pause Back Squat 

5-5-5-5-5

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Friday WOD 20170407

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Clean and Jerk

2-2-2-2-2

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Thursday WOD 20170406

 

 

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We will discuss your goals from the last 90 days and set new ones.

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Wednesday WOD 20170405

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As many reps as possible in 12 minutes of:

10 Toes to Bar
20 Wallballs 20/14
30 Push Ups
40 Walking Lunges
50 Double Unders

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Tuesday WOD 20170404

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For Time:

600m Run
50 Burpees
50 Air Squats
400m Run
30 Kettlebell Swings 53/35
30 Pull-Ups
200m Run
10 Hand Stand Push-Ups

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Monday WOD 20170403

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CrossFit Total

1RM:
Shoulder Press

Back Squat
Deadlift

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