3/7/2019-THURSDAY WORKOUT

2 Rounds 10 Turkish Getups /per Arm rest 2 Min 10 Kb Windmills Per Side rest 2 Min 100 Flutter Kick rest 2 Min E9MOM x 4 Row 500 Meters Run 800 Meters 50 Double-Unders  ...

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3/6/2019-WEDNESDAY WORKOUT

STRENGTH 10-1 strict C2b strict Hspu *all Sets Have To Be Ub *scale accordingly METCON Complete as many rounds and reps as possible in 12 minutes: 12 Deadlifts (225/155 lbs) 12 Goblet Squats (70/53) 12 Ring...

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3/5/2019-TUESDAY WORKOUT

STRENGTH 3 Min build To A Heavy Single Sotts Press 5 Min build To A Heavy Single Ohs 8 Min build To A Heavy Squat Snatch METCON For time: 30/20 Calories of Assault Bike or 40/30 Calories of Rowing 400 Meter Run 10 OHS (155/105) 20 Burpee Box Jump-Overs (24″/20″) 10...

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3/4/2019-MONDAY WORKOUT

STRENGTH Build To A 1rm Front Squat then 20 Reps For Time @75% METCON EMOM x 12 Minute 1 – 5 Hang Power cleans (heavy but UB) Minute 2 – 6 Bar Muscle-Ups or 12 Pull-Ups

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3/1/2019-OPEN 19.2

Tomorrow’s theme is black! Check out CF Games site below for full workout description and scaling options:) https://games.crossfit.com/workouts/open/2019/2

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02/28/2019-THURSDAY WORKOUT

STRENGTH A1. Double Kb Front Rack Walk X :35 a2. Sa Farmers Carry X :35 a3. Hollow Body Hold X :35 rest 2 Min X 4 Sets METCON Emom X 24 1 = 10-15 Cal Ab 2 = 20 Wallballs 3 = 20-25 Pushups 4 = 50-70 Doubles 5 = :30 Ring...

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2/26/2019-WEDNESDAY WORKOUT

STRENGTH Emom X 12 1 = 12 Double Kb Death March 2 = :30 Me Shspu (use Def If Necessary) 3 = :30 Hs Walk Practice METCON For Time 1250/1k Row 30 Power Cleans (135/95) 30 T2b 15 Power Cleans (185/125) 15...

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2/26/2019-TUESDAY WORKOUT

STRENGTH 5 Min build To A 1rm Behind The Neck Snatch Grip Push Press + Ohs 8 Min 2rm Low Hang Squat Snatch Below The Knee METCON 5 Rounds For Time 25 Russian Kb Swings 14 Goblet Lunges 14 Box Jumps(24/20)...

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2/25/2019-MONDAY WORKOUT

*The 630pm class will be condensed to 45 minutes to accommodate Team RWB Namasday event at 730pm.  Please be on time.  Thank you! STRENGTH Build To A 1rm Back Squat build As Follows 50%x5 60%x4 70%x3 80%x2 90%x1 95%x1 then go for new 1 METCON AMRAP 4 10 C2b Pullups 10...

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