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Monday 04/27

April 27, 2020

Kick Off (AM) 5K ROW Weight Lifting Back Squat 5X5 – HEAVY Goblet Squats Lunges CrossFit – 10 Rounds 10 Power Cleans Run 100 Meters

Thursday 04/23

April 23, 2020

Kick Off (AM) 5K ROW Weight Lifting Bench Press 5X5 Curls 5X5 Curls 21’s X 3 Tricep Presses 1 Tricep Presses 2 CrossFit – Murph 1 mile Run 100 [...]

Wednesday 04/22 Cardio!

April 22, 2020

Kick Off (AM) Stretching Cardio FOR TIME – 10 Rounds 10 Power Cleans @ 155# 100 Meter Sprint Then 400 Meter Jog/Walk with 155# barbell – every [...]

Tuesday 04/21

April 21, 2020

Kick Off (AM) 5K Row Weight Lifting Back Squats 5X3 Heavy Lunges 8X5 Heavy Deadlifts 5X5 Heavy WOD For time 50x Deadlift (135#/95#) 50x Walking lunges 40x [...]

Friday 04/17

April 17, 2020

Kick Off (AM) 3.5 Mile Run WOD 10 Rounds for time 8 Box Jumps 8 Push-ups 16 One Arm Snatches (8 each arm) 20 Double Unders 20 Sit-Ups

Thursday 04/16

April 16, 2020

Kick Off (AM) Mobility Stretches. Weight Lifting Back Squats 5X5 Front Squats 5X5 400 Meters Walking Lunges Deadlifts 10X10 then 3X5 Heavy Boxing Bag Work [...]

Tuesday 04/14 Chipper

April 14, 2020

CrossFit – Chipper 30X Power Cleans 30x Overhead squat (135#/95#) 30x Front squat (135#/95#) 45x Pull-ups 60x KB swings (53#/35#) 90x Double-unders [...]

Monday April 13th 2020

April 13, 2020

Kick Off (AM) Run 3.5 Miles CrossFit FOR TIME 50 Burpee Box Jumps 100 Double Unders (or 300 singles) 100 KB Swings Weight Lifting Shoulder Press 5X5 HEAVY [...]

Friday April 10th Murph

April 10, 2020

Kick Off (AM) Mobility Stretches. CrossFit “Murph” For time:1 mile Run100 Pull-ups200 Push-ups300 Squats1 mile Run

Thursday April 9th 2020

April 9, 2020

Kick Off (AM) Run 3.5 Miles THEN 30 Power cleans for time @135# Breakfast: 3 Eggs, 1.5 cups asparagus, 1/2 cup nonfat yogurt with 2 tbs natural peanut [...]