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Saturday, April 1st

Performance  A) 5 sets of: Stability Overhead Squat x 5 reps rest 30 seconds  Side Plank Star Hold x 15 seconds per side rest 30 seconds  B) Every 5 minutes, for 25 minutes (5 sets), for times: Run 400 Meters 6 Strict Chinups 10 Overhead...

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Friday, March 31st

Performance Every 90 seconds, for 30 minutes (5 sets of each): Station 1 – 30-60 second Handstand Hold or Freestanding practice using a partner as a spotter Station 2 – Waiters Walk x 30 meters each arm Station 3 – Supinated-Grip Bent-Over...

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Thursday, March 30th

Performance and Competition  A) On the minute, for 20 minutes: Minute 1: 3 Deadlifts at 65% Minute 2: 6 Stationary Dips  B) For Time 18-15-12-9 Wall balls 20/14 Box jumps 20″ Burpees Hang power snatch 75/55 *35 double unders after each...

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Wednesday, March 29th

  Starting next week we will be sending out a weekly email on Sundays that will have additional Competition programming. The Competition programming is intended for people who want to compete in CrossFit as a sport AND have more than an hour to...

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Tuesday, March 28th

Performance A) 5 sets of: Bear Crawl x 30 meters SLOW short rest Bottoms up Kettlebell/Dumbbell Carry x 15 metes per arm short rest (The length of the rig is about 15 meters) B) 4 sets of: Single Arm Kettlebell/Dumbbell Row x 8-12 reps per arm...

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Monday, March 27th

  You all have just completed five weeks of physically and mentally challenging training and competing. This week will be a chance to restore, so while training will be posted, we strongly encourage you to keep your intensity low to...

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Friday, March 24th

Performance A) Every 2 minutes, for 30 minutes (3 sets of each): Station 1 – 5 Burpees + 15 Dumbbell Thrusters Station 2 –  Strict Chin Ups x 12 reps Station 3 – 60 Seconds of Jump Rope Station 4 – Single-Arm DB Rows x 8 reps each arm Station 5 –...

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Thursday, March 23rd

Performance and Competition. A) On the minute, for 9 minutes: Minute 1: 16 GHD or Weighted Abmat Situps Minute 2: 12/16 Calorie Assault Bike Minute 3:  Rest Rest 4 minutes B) Every 3 minutes, for 9 minutes: Minutes 1-3: 3 rounds of: -9/13 Ski...

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Tuesday, March 21st

Performance A) Every 5 minutes, for 20 minutes (4 sets) for times: Row 250 Meters 7 Burpees 10 Walking Lunges with Dumbbells 55/35    (5 each leg) Run 100 Meters (Alley and back) B) In teams of 2, alternate whole rounds to complete 10 Rounds for...

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Monday, March 20th

Performance A) 12 minutes to build to a heavy single Bench Press Then…. B) 3 sets of: Bench Press x 3 reps at 90% of todays heavy single. C) 5 Rounds for time 10 Toes To Bar 30 Russian Swings 70/53 50 Double Unders Competition A) 12 minutes...

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Saturday, March 18th

Performance  A) 5 sets of: Strict Pullup 5,4,3,2,1; Make each a near-max effort attempt; (set 1 is 5 reps, set 2 is 4 reps, set 3 is 3 reps etc) Rest 60-seconds Front Squat x 5 reps Start light and build.  Sharp & fast, not heavy today; Rest...

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