May 21, 2017
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Monday, 5/22

Warm Up 3 Rounds 3 Wall Walks 6 Spider Lunge w/ reach up 3 Band Scarecrow 6 Alt T Push Ups Skill (12 min) 3 Rounds 10-20 Alt shoulder Taps (scale to Pike position on Box) :15- :30 L Sit 15 Band Pull-Aparts Strength: Push Press Prep: 1×5 w bar, […]
May 21, 2017
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Programming Preview: Week of May 22

Monday: Press Tuesday: Clean Wednesday: Met Con Thursday: OH Squat Friday: Met Con Saturday: Snatch Sunday: TBD Reminder of holiday weekend hours: Saturday May 27th: 14th st: 10&11AM CrossFit classes, Open gym 12-1 pm (noon class and Intro cancelled) H St: 9AM Boot Camp 10&11AM CrossFit classes, Open Gym 12-1 […]
May 20, 2017
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Sunday, 5/21

Warm up 3 Rounds 15 Band Good Mornings 3 Inchworm in place 15 Hollow Rocks 3-2-1 Lateral walk in Squat Hold* Strength: Deadlift (35 Min) Prep: 1×10 RDL w/ Bar, 3-4×5 working up Work: 4×6 at same weight Team Met Con 80 DB Goblet Squats (DB= ½ Avg BW)/ Parther […]
May 19, 2017
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Saturday, 5/20

Warm Up 3 Rounds 6 Dolphin Push Ups 12 Hip Bridges 6 Spider Lunge w/ Reach Up 12 Band Pull Aparts Strength Floor Press (25 min) Prep; 1×5 w/ bar, 3×3 working up Work: 4×5 at same weight Follow each work set with both: 5 Prone Plate Retract and Press […]
May 18, 2017
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Friday, 5/19

Warm Up 4 Rounds 4 Squat to Bootstrappers 8 Alt Samson Lunges 4 Alt T Push Ups 8 Supine Scorpion 2 Rounds of: Row 4 Min Rest 2 Minutes Met Con AMRAP 4 Minutes 8 OH Plate Lunges (scale up to 8 Alt Pistols) 12 OH Plate Sit Ups Rest […]
May 17, 2017
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Thursday, 5/18

Warm Up 3 Rounds 10 Pause Squats 10 Reverse Hand Spider Lunges 10 Jump Squats 10 Alt dead Bugs 1 Min Band Super Front Rack Stretch/ side 1 Min Death Stretch/side Strength Clean (20 Min) Prep: 3x Hang Hi Pulls+ 2 Hang Power Clean+ 4 Front squats 2x 1 Hi […]
May 16, 2017
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Wednesday, 5/17

Warm Up 4 Rounds 4 Pillar to Plank 4 Alt T Push Ups 4 Spider Lunge w/ reach up 4 Squat to bootstrappers Strength Push Press (25 min) Prep: 1×10 Strict Press w/ bar, 4×3 working up Work: 6×5 at same weight Follow each set with both: 5 clapping push […]
May 15, 2017
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Tuesday, 5/16

3 Rounds 10 Pause Squats 15 Band Good Mornings 10 Alt Dead Bugs 3-2-1 Band X walk 1 Min Single Leg Flexion/ side Back Squat (30 min) Prep: 1×10 w/ bar, 3×5 working up Work: 5×5 at same weight (~80% 1RM) AMRAP 10 Minutes Run 1000 M once, then in […]
May 14, 2017
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Monday, 5/15

Warm Up 4 Rounds 2 wall walkers 20 Ft. Bear Crawl 5 Hanging Scap Retractions 20 Ft. Spider Crawl Met Con 6 Rounds 6 Hand Stand Push Ups 6 L-Chin Ups Rest 1 Minute 12 Push Ups 12 Hollow Rocks Rest 1 Minute :30 Side Plank Left :30 Side Plank […]