Monday, 20 November

Strength EMOM x 10 minutes 4 Handstand push ups* 4 Air squats *challenge yourself. If you can do HSPU’s with ease, then replace 1 kipping with 1 strict, or try deficit HSPU’s. If you just learned how to get inverted, try a HS hold for :30 seconds… Workout “Annie” 50-40-30-20-10…

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Friday, 17 November

0830 & 1000 classes: Workout 4 rounds: Assult Bike, 1.2 meters 25 ab mat sit-ups 25 back extension WOD WONDERLAND-2017 Please be at the box by 4:45p. The first heat starts at 5:15p Workout will be announced day of

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Thursday, 16 November

Strength Deadlift: 5-3-1-1 Looking for a 1-rep max Workout As Many Rounds As Possible x 20 minutes: 200m run 10 DB Push Press, 50/35 5 Muscle up, bar or ring 10 DB Power Snatch, Alt. 50/35

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Tuesday, 14 November

Skill FOR TIME: 500m row Stats for the 500m Row: Workout: Bench Press: 1-1-1-1-1 Shoulder Press: 1-1-1-1-1 Looking for a new 1-rep max for these movements. Rest as needed between reps and sets.  

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Monday, 13 November

Skill EMOM x 12 minutes: Work on your weakness. Converse with your coach to find an appropriate number of repetitions. Examples: pull ups, toes to bar, wall ball, muscle ups (bar or rings), dips, box jumps….. Workout 4 rounds for time: 250m row 15 back squat, 115/75 12 snatch, 115/75…

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Friday, 10 November

Skill 5 x 200m run work:rest Workout AMRAP x 15 minutes 7 Toes to bar 7 Front Squat, 75/55 7 Strict press, 75/55 **Looking for high intensity… Dont try to add more weight to Rx+ it if your only getting 4 rounds.

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Wednesday, 08 Novemeber

Strength EMOM x 10 minutes: 2 thrusters increase weight with each minute Workout: Tabata—-Singles Tabata—-Air Squats Tabata—-Assult bike, cal. Tabata—-Kettlebell swings, light weight 20 seconds of work/10 seconds rest for 8 intervals. Each interval is 4 minutes. Complete each movement before moving to the next; start at any movement. **Score…

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Tuesday, 07 November

Skill/Strength 3 sets of: 1 HSPU + 2 shoulder taps + 2 left “walks” + 2 right “walks” + 1 HSPU then, 10 parallette shoot throughs   Workout For Time: 40-cal row 30 Deadlift, 225/135 20 pull ups 10 strict Handstand push ups  

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Monday, 06 November

Workout OPEN 14.1 10-minute AMRAP: 30 double unders 15 power snatch, 75/55   Rest as needed then….. Skills. 100 abmat sit ups for time rest, then….. 10-9-8-7-6-5-4-3-2-1 Heal taps over a DB or similar object 2-4-6-8-10-12-14-16-18-20 Russian Twist, you choose weight

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Friday, 03 November 2017

Workout 10 rounds: :30 of burpees :30 rest :30 of Thrusters, 45/35 :30 rest *the goal is to keep the repetitions the same or +/- 2 reps, with each round. This is one of those workouts that you will need to fight for each round. It will get spicy! **Score…

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HAPPY HALLOWEEN

Tuesday Technique How far can you get to in 10 minutes?? Flight Simulator For time: Double Unders 5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5 *Each set must be performed “unbroken” before you can move on to the next. Workout: EMOM x 14 minutes: Odd: max effort Double unders Even: 5 burpees

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Monday, 30 October 2017

::Skills:: 3 sets of 10: step up + reverse lunge with DB air squats Bulgarian split squat Glute/Ham bridge up from floor   ::Workout:: AMRAP x 12 minutes: 20′ Handstand walk 10 pull ups 10 push ups

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Fri-YAY 27 October 2017

  Happy Birthday Coach Danielle. We all appreciate you so darn much! ::Workout:: *9-8-7-6-*5-4-3-2-1* Wall Ball, 25/20 Deadlift, 255/185 *400m run So, its a buy in, ante up, and cash out 400m run

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Thursday, 26 October 2017

-Skill- 2 Rounds of :45 seconds on/ :15 second off (transitioning to next station) Battle rope Plyo push up Dumbbell or plate shoulder flies Plate lateral shoulder raises   Workout 3 rounds: 50 double unders 10 Clean & Jerk, 115/75 3-minute rest   Full clean…..

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Wednesday, 25 October 2017

  Weightlifting-All-Day-Wednesday Spend 10-15 minutes working on mobility and going over technique before starting today. Great tips from CrossFit,  in the video. Snatch 3-3-3-3 Overhead Squat 5-5-3-1-1* *Looking for a new 1 rep max on the last Overhead Squat    

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