WORKOUT OF THE DAY – 9/6/17
Wednesday, September 6th 2017 1.Conditioning AMRAP x 20 12 Dips 12 KB Swings (53/35) 12 Thrusters (65/45) 2.Core Uber Abs
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WORKOUT OF THE DAY – 9/5/17
Tuesday, September 5th 2017 1.Strength Front Squat A. 1RM, 20-minute time cap B. 3×10 @ 70% C. 4×5 @ 80% D. 5×3 @ 90% 2.Conditioning 4RFT: 15/12 Cal Bike/Row 8 Bar-Over Burpee 4 Cleans (155/105) Rest 2:00 after each round OLY Class @ 630pm Junk yard dog Burgener warm up Skill transfer exercises 1.Three Position
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WORKOUT OF THE DAY – 9/4/17
Monday, September 4th 2017 5:30 PM CLASS ONLY “Maupin” 4 rounds for time of: Run 800 meters 49 push-ups 49 sit-ups 49 squats U.S. Army Staff Sgt. Keith “Matt” Maupin, 24, of Batavia, Ohio, disappeared on April 9, 2004, when insurgents south of Baghdad attacked his convoy with small-arms fire and rocket-propelled grenades. His remains
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WORKOUT OF THE DAY – 9/3/17
Sunday, September 3rd 2017 Closed
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WORKOUT OF THE DAY – 9/2/17
Saturday, September 2nd 2017 1.Conditioning AMRAP x 35 (TEAMS) 15 HSPU 15 Thrusters (135/95) 15 T2B 15 Deadlifts (245/165) 15 Burpees 15 KBS (53/35) 15 Pull-ups OLY Class @ 1100 Junk yard dog Burgener warm up Skill transfer exercises 1.5 x 3 three Position snatch: 1 from high hang, 1 from hang, 1 from floor
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WORKOUT OF THE DAY – 9/1/17
Friday, September 1st 2017 1.Conditioning EMOM x 10 15 KB swings (53/35) 10 Ring Dips Then… 21-15-9 OHS (135/95) T2B
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WORKOUT OF THE DAY – 8/31/17
Thursday, August 31st 2017 1.Snatch 3×3 @ 70% 3×2 @ 75% 3×1 @ 80% 2.Snatch Pull 5×3 @ 100% 3.Conditioning “Grace” For Time: 30 Clean & Jerks (135/95#) OLY Class @ 1630 Junk yard dog Burgener warm up Skill transfer exercises 1.Snatch high pull + snatch: 1+1 x 4 sets. 2.Snatch: 1, 1, 1, 1,
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WORKOUT OF THE DAY – 8/30/17
Wednesday, August 30th 2017 1.Strength Deadlift 1RM (20 min) 2.Conditioning AMRAP 17: 20 Burpees 17 Power Snatches (75/55) 20 Box Jumps (24/20) 17 Wallballs (20/14)
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WORKOUT OF THE DAY – 8/29/17
Tuesday, August 29th 2017 1.Strength Strict Press 1RM (20 min) 2.Conditioning “Heartbreak Kid” 3 RFT 10 Front Squats (185/135) 20 C2B Pull-ups 50 Double-unders OLY Class @ 1630 Junk yard dog Burgener warm up Skill transfer exercises 1.Box squats: 10, 8, 6, 4, 3 (pause and sit on the box then explode off the
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WORKOUT OF THE DAY – 8/28/17
Monday, August 28th 2017 1.Test “CrossFit Baseline” 500m Row 40 Air Squats 30 Sit-ups 20 Push-Ups 10 Pull-Ups 2. Conditioning Teams of 2 AMRAP x 15 1 Lap (alternate each round) 100 DU 10 HSPU
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