Friday

Stellar CrossFit – CrossFit Eva (Time) 5 rounds for time: Run 800 meters 30 Kettlebell swing, 70# / 53# 30 Pull-ups

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WOD Thursday 11/16/17
Nov15

WOD Thursday 11/16/17

Strength: deadlifts 5 x 1 @95%   WOD: 10 rounds- 9 front squats 75/55 8 burpees

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Thursday 11/16/17

Stellar CrossFit – CrossFit Deadlift (5 x 1 @95% ) Metcon (Time) 10 rounds- 9 front squat 75/55 8 burpees

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Wednesday 11/15/17

Stellar CrossFit – CrossFit Turkish Get Up (1RM db or kb) Metcon (4 Rounds for reps) AMRAP 5min 25/20 Calorie Airdyne buy in: then amrap: 30 Double Under 10 Push Press 115/80 Rest 1:00 AMRAP 5min Row 400m buy in; then amrap: 30 Double Under 15 Push Up Rest 1:00 AMRAP 5min 25/20 Calorie Airdyne buy in: then amrap: 30 Double Under 10 Push Press 115/80 Rest 1:00 AMRAP 5min Row 400m buy in: then amrap: 30 Double Under 15 Push Up don’t count...

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WOD Wednesday 11/15/17
Nov14

WOD Wednesday 11/15/17

Strength: TGU 1RM DB or KB   WOD: AMRAP 5min 25/20 Calorie Airdyne buy in: then amrap: 30 Double Under 10 Push Press 115/80 Rest 1:00 AMRAP 5min Row 400m buy in; then amrap: 30 Double Under 15 Push Up Rest 1:00 AMRAP 5min 25/20 Calorie Airdynw buy in: then amrap: 30 Double Under 10 Push Press 115/80 Rest 1:00 AMRAP 5min Row 400m buy in: then amrap: 30 Double Under 15 Push Up don’t count...

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WOD Tuesday 11/14/17
Nov13

WOD Tuesday 11/14/17

Strength: back squat 5 x 3 AHAP   WOD: 3 rounds- 10 alternating BB wt’d front rack lunges step forward 115/80 12 toes to bar 8 hang power clean 115/80 then 3 rounds- 10alternating BB wt’d front rack lunges step forward 12 pull ups 8 hang power cleans

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