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Strength Every 2 Minuntes for 7 Rounds: 3 Power Cleans Rest Remainder of 2 minutes *Start with a moderate challenge, but can add weight as [...]
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WOD 24 Minute AMRAP 3 Rounds of Cindy* Row 500/400m *Cindy = 5 Pull-Ups 10 Push-Ups 15 Air Squats Mobility A1 Couch Stretch 2x90s/side (foot [...]
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Skill/Strength A1 Box Handstand Push-Up 4x5+ @ Highest Box Possible *Record box height and reps *Get more than 5? Increase box height and slow tempo [...]
The Week Ahead (8/26)…
Friends, Hope you've dusted off your flannel, fantasy football apps, and pumpkin spiced everything... Labor Day is coming up! Speaking of next Monday, look for [...]
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Strength A1 Barbell Glute Bridge (~60-80% DL) 3x12 *2s Pause at top *Use Hip Circle A2 Hanging L-Sit 3xAccumulate 30s *Scale to Hanging Tuck Partner [...]
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Strength Skill Work A1 - Handstand Feet Switches 4x30s or more - slow switches 2x Chest to Wall 2x Back to Wall A2 - Seated [...]
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Strength A1 - Bulgarian Split Squat 4x8/leg A2 - Strict Pull-Up Work 4x5 @ Weighted 4x5+ @ Bodyweight Strict Tempo 4x8+ @ Band 4x5 @ [...]
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Strength A1 - Dip 4x5 @ Weighted 4x5+ @ Strict Bodyweight 4x8+ @ Banded 4x5 @ Negative A2 - DB Top Down Row 3x16 - [...]
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Power Clean Front Rack Mobility -So you're really good at the WOD "Jogging" Warm-Up -So you're primed for the WOD WOD 4 Rounds 2 Minute [...]
The Week Ahead (8/19)
Friends, A quick thought on CrossFit, then the week ahead! ----- Many of you might have seen in the news that a competitive CrossFitter died [...]