February 14, 2018
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Thursday, 2/15

Warm Up 3 Rounds 10 Squats (pause/regular/jumping) 5 Dolphin Push Ups 10 Alt Bird Dogs 5 PVC Dislocates Prep (10 min) 1×5 Front Squats+ 5 Strict Press (bar only) Row 5 Cals 1×10 Thrusters (bar only) Row 5 Cals 1×5 Thrusters (light) Row 5 Cals 1×5 Thusters (working weight) Met […]
January 7, 2018
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Monday, 1/8

Warm Up 3 Rounds 6 Pause Squats 6 Rev Hand Spider Lunges 6 Alt Bird Dogs 6 Alt T Push Ups 1 Min Death Stretch/side 1 Min Band Front Rack Stretch/side Strength Thrusters Prep: 1×10 Front Squats +5 Strict Press w/ bar, 1×5 Thrusters w/ bar, 3×5 thrusters working up […]
December 26, 2017
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Wednesday, 12/27

Warm Up 3 Rounds 12 Squats (Pause/Regular/Jumping) 6 Dolphin Push Ups 12 Reverse Hand Spider Lunges 6 Hanging Scap Retractions Prep 1×5 Front Squat+5 Strict Press (bar only) +5 Kip Swings 1×10 Thrusters (bar only) +5 Kip Swings 1×5 Thrusters (light) +3 Pull Ups* 1×5 Thrusters (working weight) Met Con […]
November 19, 2017
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Monday, 11/20

Warm up 3 Rounds 5 Hanging Scap Retractions 10 Squats 15 Jumping Jacks 5 Plank to Squat 10 Alt Bird Dogs 15 Mountain Climbers Prep: 1×5 Kip Swings+10 Step Ups+ 5 DB Front Squats 1×5 Kip Swings+5 Box Jumps+ 5 DB Thrusters+30 Single skips 1×3 Pull ups* +3 Burpee Box […]
November 1, 2017
Crossfit (133 of 161)

Thursday, 11/2

Warm Up EMOM 10 Minutes Minute 1: 2 Burpees+ 8 Squats Minute 2: 4 Burpees+ 6 Squats Minute 3: 6 Burpees+ 4 Squats Minute 4: 8 Burpees+ 2 Squats Minute 5: 10 Burpees Minute 6: 8 Burpees+ 2 Squats Minute 7: 6 Burpees+ 4 Squats Minute 8: 4 Burpees+ 6 […]
October 12, 2017
Crossfit (74 of 161)

Friday, 10/13

Warm Up 5 Hanging Scap Retractions 10 Spider Lunges 15 Jumping Jacks 5 Squat to Bootstrappers 10 Squats 15 Mountain Climbers Work Prep (8 min) 1×5 Front squats+5 Strict Press w/bar 1×10 Thusters w/ bar 2×5 Thrusters working up 3 Rounds on a 12 minute clock* Row 500 M Run […]
October 5, 2017
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Friday, 10/6

Warm Up 3 Rounds 20 Jumping Jacks 10 Squats 20 Mountain Climbers 10 Alt Samson Lunges Prep: 10 DB Front Squat + 5 DB Push Press (light) 5 DB Thrusters (light)+ 10 Ab Mat Sit Ups 5 DB Thrusters (working weight) Work For time (30 Min cap) 50 DB Thrusters […]
December 20, 2016
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Wednesday, 12/21

Warm-Up 3 Rounds of 10 Squats 5 Dolphin Push-Ups 10 Alt Dead Bugs 5 Push-Ups then, 1 Min Single Leg Flexion/side 1 Min Standing Band Lat/Tri stretch/side Strength – Thrusters (25 min) Prep: 1 x 10 Front Squats + 10 Strict Press (bar only); 1 x 10 Thrusters (bar only); […]
November 30, 2016
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Thursday, 12/1/16

Warm-Up 3 Rounds 10 Squats 5 Dolphin Push Ups 10 Alt Dead Bugs 5 Push Ups Mobility 1 Min Single Leg Flexion/side 1 Min Standing Band Lat/Tri stretch/side Thrusters (25 min) Prep: 1×10 Front Squats+ 10 Strict Press (bar only) 1×10 Thrusters (bar only) 3×3 Thrusters working up Work: 10-8-6-4-2 […]