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WOD
My brother was a SEAL and Dave Castro was one of his trainers. My brother was forced to do CrossFit against his will. He will tell you he does not do CrossFit. I will ask him about workouts. He will said I did 5 rounds of 20 pullups, 20 squats and 20 KB swings. I...
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Workout of the Day 5-10-15-20-15-10-5Wallball Shot 20/14Box Jumps 24/20Toes to Bar
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Who is liking all of the abwork?? Favorite part of my day. I think we all know how this feels. Workout of the Day AMRAP 44 Left Arm Push Press 50/354 Right Arm Push Press2 Bar Muscle UpsRest 2AMRAP 44 Left Arm Push Press4 Right Arm Push Press4 Chest to Bar PullupsRest 2AMRAP 44 Left...
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We will be doing Murph on Memorial Day. Run, pullups, pushups, air squats, run…no biggie. We will be having some commemorative t-shirts!! $25 and 25% of profits will go to the Fisher House Foundation. Orders will be taken up until 5/20/2021 in order to have t-shirts ready for Memorial Day. Workout of the Day Strength...
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Workout of the Day 10 Rounds5 Burpee Box Jump Overs 24/201 Rope Climb
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Upcoming Weightlifting class Friday 4/30 at 6:30pm Open Gym for May Sunday – 5/1, 5/9, and 5/23 10am-12pm Happy Birthday, Luca!! Workout of the Day Strength Back Squat Progression See Sugarwod for Details Conditioning 7 Rounds20 Ab mat situpsRest 20 secondsAnchor your feet if you like10 minute cap
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Any time I program a shoulder intense day, the week usually becomes shoulder week. I don’t think this week has been shoulder intense yet…but standby. Workout of the Day EMOM 181 Clean, any style1 Push Press1 Push Jerk1 Split JerkScore is total combined weight
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Workout of the Day AMRAP 20Parking Lot Run12 Wallball Shots 20/149 Pullups
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Workout of the Day AMRAP 124 Power Cleans 155/1054 Burpees4 Box Jump 30/24
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As we roll into our second week of the back squat program, I have a few pointers. First, plan out your lifts before you start. June – CFO OG and one of the fittest woman in the world – maps out her lifts the night before the lifts. I know folks like to write out...
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