Monday

1/22/18 Warm up: group, mobility 1x 500m row 20 wall balls skill/strength: Emom 8 even: 7-10 pull ups odd: 10 push ups Wod: Against a running 18 minute clock 60 sit ups then amprap the remaining time with: 10 hang cleans 95/65 7 front squats 95/65 10 kb swings 53/35 Rx+ C2b pull ups(practice) Form…

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CF Total

1/17/18 Warm up: Group, 500m row, 2x 15 jumping jacks 10 air squats 5 push ups 5 pull ups 5 burpees. Wod: ” CrossFit Total” Back squat Shoulder press Deadlift 3 attempts for each lift. 1st. lift is something you know you can do,75-85% of 1rm. 2nd. lift is closer to max 85-95% of 1rm.…

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New year

1/2/18 Warm up: Group, mobility then:1x 500m row 21 air squats 15 push ups 9 Burpees 3 pull ups   skill: double unders. 3 min. practice then: 3×1 min max doubles unders. 1 min rest in between.   Wod: For time, Descending by 1’s 12 down to 1 of: wall balls 20/14 kb swings 53/35…

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