Month: March 2019

3.30.2019

Workout of the Day In teams of 5, with only one teammate allowed per station, complete as many rounds and reps as possible in 30 minutes of: Station 1 – Run 250m Station 2 – 1 Round of “Nate” Station 3 – 1 Round of “Cindy” Station 4 – 20/15 Cals Assault Bike or Row …

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3.28.2019

Warm Up Row or Assault Bike 3 minutes Then 2 Rounds of: Prisoner Good Morning x 5 SA Farmer Carry x 100ft per Workout of the Day Performance A. 5 Sets Segmented Clean Deadlift x 3-4 – pause for 2-3 seconds in the following positions: 2″ off the floor, knee, mid thigh. Rest 2 minutes …

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3.25.2019

Warm Up Row or Bike 3 minutes Ankle, Hip, and Front Rack Mobility Then 2 Rounds of: Thruster x 10 (45/35lbs) Scap Pull Up x 5 Workout of the Day CrossFit Games Open 19.5 33-27-21-15-9 reps for time of: Thrusters (95/65lbs) CTB Pull Ups Time cap: 20 minutes OR Every 4 minutes, for 24 minutes …

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