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Home Archive by category "Uncategorized"

Category: Uncategorized

Tomorrow 1-18-21

We will have one class time at 10:00 AM due to MLK day. I hope to see you there.

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crossfit_admin January 17, 2021 January 17, 2021Uncategorized 0

Monday 1-18-21

*** We will hold one class at 10:00 Am only.

Warmup

500m row

3 rounds

10 burpees

10 ring rows

10 snatches 45/35

2 min rest

“Burgenor warmup” coach led

wod

15 min EMOM

2 snatches

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crossfit_admin January 17, 2021 January 17, 2021Uncategorized 0

Sunday 1-17-21

Open gym 2-3

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crossfit_admin January 16, 2021 January 16, 2021Uncategorized 0

Saturday 1-16-21

In teams of two,

20 min AMRAP

-10 med ball situps, each

-5 cleans 135/95, one teammate at a time, each

-5 ring dips, one team mate at a time, each

-5 jerks 135/95, one teammate at a time, each

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crossfit_admin January 15, 2021 January 15, 2021Uncategorized 0

Friday 1-15-21

Warmup

400m run

3 rounds

10 pushups

10 situps

10 squats

2 min rest

wod

“Fran”

21-15-9

thrusters 95/65

pullups

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crossfit_admin January 14, 2021 January 14, 2021Uncategorized 0

Thursday 1-14-21

Warmup

500m row

3 rounds

10 deadlifts 45/35

10 hang cleans 45/35

10 thrusters 45/35

2 min rest

wod

deadlifts

5-5-3-3-3-1-1-1-1

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crossfit_admin January 13, 2021 January 13, 2021Uncategorized 0

Wednesday 1-13-21

Warmup

400m run

3 rounds

10 SDLHP 35/25

10 kB swings 35/25

10 goblin squats 35/25

2 min rest

wod

15 min AMRAP

250m row

25 kB swings 53/35

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crossfit_admin January 12, 2021 January 12, 2021Uncategorized 0

Tuesday 1-12-21

Warmup

50 double unders

3 rounds

10 deadlifts 45/35

10 power cleans 45/35

10 push jerks 45/35

2 min rest

wod

3 rounds

5 pullups

20 wallball shots 20/14

10 power cleans 135/95

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crossfit_admin January 11, 2021 January 11, 2021Uncategorized 0

Monday 1-11-21

Warmup

500m row

3 rounds

10 wallball shots 20/14

10 jumping jacks

10 squats to medball target

2 min rest

wod

3 rounds

10 wall walks

10 toes-to-bar

20 box jumps 24/20

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crossfit_admin January 10, 2021 January 10, 2021Uncategorized 0

Sunday 1-10-21

Open gym

2-3

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crossfit_admin January 9, 2021 January 9, 2021Uncategorized 0
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