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CrossFit – Wed, Oct 2 Pick one lift week2 Squat Clean (Weight) Squat Clean5 reps x 3 sets at 50-60%4 reps x 5 sets at 60-70% Power Clean (Weight) Power Clean5 reps x 3 sets at 50-60%4 reps x 5 sets at 60-70% “Made to Fit” (Time) Partner WOD RX 150 T2B 4,000m Row RX […]

CrossFit – Tue, Oct 1 General Warm-up 1 set:10 PVC pass-throughs10 PVC good mornings10 PVC hang muscle snatches10 alternating Spiderman stretches10 counterbalance plate squats 1 set:10 PVC pass-throughs10 PVC good mornings10 PVC muscle snatches10 alternating Samson stretch lunges10 counterbalance plate squats 1 set:100-meter run (slow)100-meter run (fast) Nancy (Time) 5 Rounds for time of: 400m

CrossFit – Mon, Sep 30

CrossFit – Sun, Sep 29

CrossFit – Sat, Sep 28 Abbate (Time) For time: Run 1 mile 155-lb. clean and jerks, 21 reps Run 800 meters 155-lb. clean and jerks, 21 reps Run 1 mile In honor of U.S. Marine Corps Sergeant Matthew T. Abbate, 26, of Honolulu, HI, was killed on December 2, 2010 https://www.wodconnect.com/workouts/abbate–3 Barbell 155/105 lbs

CrossFit – Fri, Sep 27 General Warm-up 3 sets:15 jumping jacks10 sit-ups, tuck-ups, or V-ups5 wide stance inchworm + push-ups Skill Work (Checkmark) Pre-workout:Every 2:00 for 5 sets:3 sumo deadlift2 sumo deadlift + shrug1 sumo deadlift high pull– Build in load if the technique is sound. 240927 (Time) – RX –For time:50 deadlifts (65/95 lb)50

CrossFit – Thu, Sep 26 General Warm-up On a 7:00 clock:10 plate ground-to-overheads10 hollow rocks10 alternating Samson stretch lunges:20 bottom-of-squat hold 240926 (5 Rounds for reps) – RX –Every 4:00 for 5 sets:40 air squats4 shoulder presses – INTERMEDIATE –Every 4:00 for 5 sets:25 air squats4 shoulder presses – BEGINNER –Every 4:00 for 5 sets:10

CrossFit – Wed, Sep 25 General Warm-up 2 sets:10 Samson stretch lunges10 PVC overhead squat (weight in heels)10 strict sit-ups (minimal arm movement)10 good mornings (neutral spine)10 strict pull-ups (full range of motion)10 strict ring dips (full range of motion) 240925 (Time) – RX –For time:3,000-m row – INTERMEDIATE –For time:2,000-m row – BEGINNER –AMRAP

CrossFit – Tue, Sep 24 Partner Badger (Time) – RX –3 rounds for time with a partner:30 squat cleans (65/95 lb)30 pull-ups800-m run– Athletes run together and break up the cleans and pull-ups as needed. – INTERMEDIATE –3 rounds for time with a partner:30 squat cleans (45/65 lb)30 pull-ups800-m run– Athletes run together and break

CrossFit – Mon, Sep 23 Strength wk1 – We are starting our 8 week strength cycle again. Choose a different lift than last time. Welcome to week 1 of our Strength cycle. For the next eight weeks, on Monday choose between Power or Squat Snatch or Strict Press, Wednesday choose between Power Clean or Squat