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BRING A FRIEND FRIDAY

1/22/2021

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METCON
   Pull Ups
   Box Jumps (24/20)
   Squats
   H/R Push Ups
   Ab Mat Sit Ups
   KB Swings 
   Burpees
10, 9, 8, 7, 6, 5, 4, 3, 2, 1
(25 Minute Cap)

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THURSDAY

1/21/2021

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STRENGTH
   10 Minute EoMOM of:
Deadlifts 10, 7, 7, 5, 5

METCON
 200 D/U's 
   20 Calorie Row
   20 Burpees
150 D/U's
   15 Calorie Row 
   15 Burpees
100 D/U's 
   10 Calorie Row
   10 Burpees
50 D/U's
   5 Calorie Row
   5 Burpees
(25 Minute Cap) 
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WEDNESDAY

1/20/2021

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POSTED YESTERDAY AT THE GYM THAT FRIDAY IS BRING A FRIEND FRIDAY SO INVITE SOMEONE IF YOU WOULD LIKE THEM TO TRY CROSSFIT WITH YOU.....

STRENGTH
   10 Minute EoMOM of; 
Back Squats 10, 7, 7, 5, 5

METCON
   8 G2OH (155/105)
   9 BF Burpees
10 Minute AMRAP

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TUESDAY

1/19/2021

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STRENGTH
   10 Minute EoMOM of: 
Odds:  10 KB Swings (53/35)
Evens:   8 Alt KB Snatches (53/35)

METCON Partner
   P1: Row 500 Meters
While 
   P2: Cycles through 
10 H/S Push Ups
10 H/R Push Ups
10 Ab Mat Sit Ups
10 Squats 
   Switch when Rowing Partner completes their 500 Meters &
complete 3 Rounds Each
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MONDAY

1/18/2021

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STRENGTH
   10 Minute EoMOM of: 
Bench Press 7, 7, 5, 5, 5

METCON - Power Cycle
   5 DL
   5 Hang Power Cleans
   5 Push Press
    5 Front Squats
   5 Power Clean
5 Rounds (1 Minute reste between rounds)

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FRIDAY

1/15/2021

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METCON
   Partner 9,000 Meter Row 

Switch off every 500 Meters
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THURSDAY

1/14/2021

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STRENGTH
   12 Minute EoMOM of: 
OH Press 7, 7, 5, 5, 3 , 3

METCON
   12 Deadlifts (225/155)
   12 Barbell Push Ups
4 Rounds (13 Minute Cap)

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WEDNESDAY

1/13/2021

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STRENGTH
   12 Minute EoMOM of: 
Back Squats 7, 7, 5, 5, 3 , 3

METCON
   5 Power Cleans (185/125)
   10 BF Burpees
   15 Box Jump Overs (30/24)
5 Rounds (20 Minute CAP)


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TUESDAY

1/12/2021

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STRENGTH/SKILL
   10 Minute EoMOM of: 
Bench Press 5, 5, 3, 3 ,3

METCON
    15 KB Swings (53/35)
    30 D/U's 
7 Rounds (13 MInute Time Cap)
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MONDAY

1/11/2021

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STRENGTH/SKILL
   12 Minute EoMOM of: 
Squat Snatches 5, 5, 3, 2, 1, 1

METCON
    5 Strict Pull Ups
   10 V-Ups
   15 Squats 
10 Rounds (15 MInute Time Cap)

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  • Home
  • About
    • Coaches
    • F.A.Q.
    • Pricing >
      • Location and Directions
  • W.O.D.
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  • Contact US