Tuesday, 23 January

Skill 30 good mornings, 75/55 50 med-ball sit-ups 30 hip extension 50 russian twist, you choose weight Conditioning For time: —-3 rounds 0f—– 20 assault bike calories 10 OHS, 135/95 5 ring push ups —–then rest 3 minutes—– run 1 mile

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Thursday, 18 January

CrossFit Total Back squat, 1 rep Shoulder press, 1 rep Deadlift, 1 rep Rules: The bar is taken from the rack. 3 attempts at each lift Warm up ONLY before your 1st of 3 attempts. You can not warm up between the 3 attempts. *for more rules and tips for…

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Wednesday, 17 January

Strength 2-2-2-2 Bear complex…. 1 power clean+1 front squat+1 push press+1 back squat+1 behind the neck push press increase weight each set. If barbell is dropped during complex, that rep does not count and you must start from the beginning. Choose your weight wisely. Start low-and work your way up….

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Monday, 15 January

Conditioning AMRAP x 14 minutes 6 DB thrusters, 50/35 8 Chest to bar pull ups 40 double unders Rest as needed then…. Skill spend 10-15 minutes working on double unders, then… 100 double unders for time  

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Monday 08 January

Skills 5 x 60m Shuttle run shuttle run = touch and go at 5m, touch and go at 10m and touch and go at 15m Conditioning straight from CrossFit’s mainsite: AMRAP x 12 minutes: 1 snatch, 155/105 2 clean and Jerks, 155/105 30 double unders

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Friday, 05 January

Skills In 12-minutes, rotate between these stations: at 1 minute per station: Prowler push- as heavy as possible Battle rope  Heavy bag carry (the MMA one) * when the coach calls out the 1-minute, leave the prowler or the MMA bag wherever it is and SPRINT to the next station….

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Wednesday, 27 December

“Air Force” 20 Thrusters 20 SDHP 20 Push Jerk 20 Overhead Squat 20 Front Squat Must do 4 burpees at the beginning of every minute-and you start with 4 burpees. TIME CAP 20-minutes Weight=95/65

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Tuesday, 26 December

“Emily” 10 rounds for time: 3o double unders 15 pull ups 30 air squats 100m sprint Rest 2-minutes   Second Lt. Emily Jazmin Tatum Perez, 23, was killed Sept. 12, 2006, when her Humvee was struck by an improvised explosive device as she was leading a convoy through Al Kifl,…

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