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Monday, March 4, 2019

A. E3min x 15 min (5 sets):5 Back squats @75% B. 3 sets NOT for time: 10 double KB front rack reverse lunges 5-10 strict...
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Monday, January 28

It’s Test Week #2!CrossFitTest Day #4A) Front Squat 1 Rep Max B) Pull-ups1 min on/ 1 min off x 3 rounds

Wednesday, December 5

CrossFit Every 4 minutes for 20 minutes(5 sets): 20 Wall Balls, pick load 10 Pull-ups

Thursday, November 8

CrossFit Gymnastics/skill/asymmetry Skill: Pullup/CTB/ Bar Muscle Up A. hollow arch swing: beat swing w/ blocking B. kipping pull-ups: hold on cue, pause at top 1-3x...
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Tuesday, October 16

CrossFit Pull-up Development: A. 10×1 eccentric pull-up: :05 count B. 5×2 strict pull-up C. 3×10 beat swing D. Reverse tabata: :10onx:20offx8 (4 min) QuickFit Every...
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Thursday, September 27

CrossFit Skill: Pullup/CTB/Bar Muscle-Up A. hollow arch swing: beat swing B. Kipping swing w/blocking C. Kipping Pullup RX blocking or in band D. Dipping CTB...
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Friday, September 7

CrossFit “Chelsea” EMOM 30 min: 5 pull-ups 10 push-ups 15 squats Longevity E2Minx 20 min (10 rounds) 3 ring rows 6 push-ups 9 squats  ...
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Tuesday, September 4

CrossFit Teams of 2: 100m walking lunge 100 push-ups 100 medicine-ball cleans 100 pull-ups 100m walking lunge QuickFit 3, 5 minute rounds in 5 min...
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Tuesday 8/14

CrossFit “Erin” Canadian Army Master Corporal Erin Doyle, 32, was killed in a firefight August 11th, 2008 in the Panjwaii District, Kandahar Province, Afghanistan. 5...
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Monday 6/18

CrossFit: Team Workout AMRAP 20 minutes of: 5 pullups 10 wall-ball shots 15 american kettlebell swings *two person team, rotating every movement. Ex: P1 pullups....
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