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WOD

Friday 2/23

**Morning Classes ONLY CrossFit: Teams AMRAP 15 min: Run 200m 2 person teams P1 runs 200m, P2 rests P2 runs 200m, P1 rests Longevity: Every...
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Thursday 2/22

CrossFit: A. Handstand/handstand pushup skill work B. Tabata handstand pushups 20x10x8 QuickFit: Every minute, on the minute, for 15 min: Min 1: 9 strict L-Seated...
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Wednesday 2/21

CrossFit: A. Overhead squat prep/mobility B. Overhead squat 1-1-1-1-1-1-1 reps E2MOTM Longevity: Back Squat 1-1-1-1-1-1-1 reps E2MOTM QuickFit: 40 wall ball shots 20 box jump...
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Tuesday 2/20

CrossFit: 12.1 AMRAP 7 min: Burpees to 6″ above max standing height reach QuickFit: 12.1 AMRAP 7 min: Burpees

Monday 2/19

CrossFit: For time: 60 single-leg squats, alternating 50 wall-ball shots 40 box jumps 30 deadlifts 20 power cleans 10 front squats Longevity: A. setup. review...
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Saturday 2/17 and Sunday 2/18

Saturday: 8a-9am: Open Gym 8a-10am: Performance Training 9a-10am: Pull-up Clinic! 10am-11am: Weightlifting Class 11a-12pm: Team workout – from the hopper! Sunday:  Rest Day!

Friday 2/16

CrossFit: Tabata Back Squats (from floor) rest 1 min Tabata Hollow Hold rest 1 min Tabata Row The Tabata interval is 20 seconds of work...
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Thursday 2/15

CrossFit: Teams of 2, one person works at a time: 100 Russian KB Swings 40 Cal Bike 75 Barbell Thrusters 40 Cal Bike 50 Pull-ups...
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Wednesday 2/14

CrossFit: Gymnastic Skill Development A. Handstand/handstand kickups/handstand walks B. Death by handstand walk 10′ increments Longevity: A. Theraband/Crossover Symmetry shoulder prep B. bear crawl/handstand on...
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