02/02/2015

Dynamic Warm Up 1 (No Measure) High Knees Buttkickers Lateral Shuffle Walking Dead Inchworms High Knees Sprint Backwards Sprint Stretching and Core Skill Work Pull-ups (Skill Work and Set-Up) Thruster (3 RM) Baseline (Time) 500M Row 40 Air Squats 30 Kettlebell Swings (53/35) 20 Push-Ups 10 Pull-Ups

01/31/2015

OLY (No Measure) General warm-up for weightlifting 1+1 Hang Power Snatch + OHS (6 X 1) 1+1 Hang Power Clean + Clean (6 X 1) Push Press (5 X 3) Back Squat (3 X 3) Metcon (Time) 500M Row 20 Burpees 40 Front Squats (135/95) 20 Burpees 500M Row

01/30/2015

What a lovely day for some heavy snatching! Oh yeah and Jackie 🙂 The CrossFit Warm-up (No Measure) 3 rounds of 10-15 reps of: Samson Stretch (15-30 seconds) Overhead Squat with PVC Sit-ups Back-extensions Pull-ups Dips Hang Snatch (25 Minutes – work to a heavy double) Jackie (Time) For Time: 1000m Row 50 Thrusters, 45#…

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01/29/2015

What we’ve been up to (No Measure) 3 Rounds 200 Meter Row 5 Strict Pull-Ups 10 Overhead Squats w/PVC 15 Push Ups Overhead Squat (2-2-2-2-2-2-2-2) Work to a heavy double Metcon (Time) 21-18-15-12-9 Wall Ball 20/14 Box Jump 30/24

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