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CrossFit – Tue, Sep 10 General Warm-up 2 sets:1:00 row, slow5 x [2 shoulder taps + 1 push-up]10 hollow rocks10 kip swings Strategy Is For Squares (AMRAP – Reps) – RX –6 sets:On a 1:30 clock::45 max-calorie row:15 transition:30 toes-to-bars – Rest 3:00 between intervals. – INTERMEDIATE –6 sets:On a 1:30 clock::45 max-calorie row– Rest […]

CrossFit – Mon, Sep 9 General Warm-up Dynamic skill warm-up 2 sets::20 Samson stretch/leg10 hollow rocks10 alternating reverse lunges10 PVC pass-throughs:10 ring support hold10 push-ups to down dog Ring dip 1 round:5 foot-assisted ring dipsRest :303-5 strict ring dips Skill Work (3 Rounds for reps) Pre-workout3 sets:6 overhead squats3-5 ring dips– Take the barbell from

CrossFit – Sun, Sep 8

CrossFit – Sat, Sep 7 Metcon (AMRAP – Reps) Partner WOD 25 minute time CAP 5 Rounds 20 bar-facing burpees20 wall-ball 20/14lbsCash Out 800m runMax-reps hang cleans in the remaining time (185/125) power or squat RX (155/105)

CrossFit – Fri, Sep 6 Metcon (Time) 1 Round: 21 Push Press 21 Front Squats then… 1,000m/900m Row 3 Rounds: 7 Push Press 7 Front Squats then…. 1,000m/900m Row 7 Rounds: 3 Push Press 3 Front Squats Barbell 95/65 Goal is sub 18 minutes Core 4 Rounds 10 GHD’s 10 calories any machine 20 sit-ups

CrossFit – Thu, Sep 5 Push Press (EMOM 9: 1 push press – Build in load.) Metcon (Time) Partner WOD Cash IN: 200m Farmers Carry (50/35) 4 Rounds 30 Burpee Box Jumps or Step ups 30 C2BCash OUT: 200m Farmers Carry (50/35) RX Pull-ups

CrossFit – Wed, Sep 4 Front Squat (- RX – 3-3-3-3-3 add weight each set Front squat) Metcon (AMRAP – Reps) On the Minute x 10: 10 T2B Max Power Cleans 155/105 –Rest 3 Minutes– AMRAP 5: MAX CAL Row Score: Power Cleans + Row Calories RX Barbell 135/95

CrossFit – Tue, Sep 3 General Warm-up 1 set:3:00 row 1 set::30 mountain climbers5 inchworms + 1 push-up/rep5 kettlebell windmills/arm 1 set::30 up-downs10 single-arm kettlebell swings, right10 single-arm kettlebell swings, left 1 set::30 burpees10 single-arm kettlebell presses, right10 single-arm kettlebell presses, left 240903 (Time) – RX –For time:10 wall walks800/1,000-m row10 wall walks – INTERMEDIATE

CrossFit – Mon, Sep 2 General Warm-up 2 sets::20 jumping jacks10 unweighted good mornings10 walking lunge steps5 push-ups, slow5 push-ups, fast Loredo (Time) 6 Rounds for time of: 24 Squats 24 Push-ups 24 Walking Lunge Steps 400m Run In honor of U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, TX, was killed on June

CrossFit – Sun, Sep 1