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Posts Tagged:hardwork

Friday!!!

This week ends just like we started. This one does have some more spicy stuff. The Rx+ for today would be doing deficit kipping HSPU, if you are feeling up to it give a shot with a 6″ deficit!   3 Rounds: 10 HSPU 15 GHD Sit-Ups 20/15 Cal. Row

Thursday!!!

Today we are putting in some solid work with a ton of weights!!     For Time: 10 Snatches (135/85) 100m Farmer’s Carry (62/35) 10 Snatches (135/85) 100m Front Rack Farmer’s Carry (62/35)

Wednesday!!!

Time to get over the hump. The no push-up burpees are the ones where we extend our arms fully into a straight arm plank and right back up into a normal burpee!     4 Rounds: 20 No Push-Up Burpees 10 DB. Thruster (40/20) 50 DU’s

Tuesday!!!

This one is going to be a spicy one!!!   For Time: 800m Run 20 SDHP (95/55) 600m Run 20 Hang Power Cleans (95/55) 400m Run 20 Push Jerks (95/55)

Monday!!!!

We are getting after a benchmark today!!!   “Cindy” 20 Min. AMRAP: 5 Pull-Ups 10 Push-Ups 15 Squats

Friday!!!

We are finishing the week up with a fun EMOM today!   20 Min. E5MOM [4 RDS]: 200m Run 10 Med. Ball Slams (30/20) 14 Burpees

Thursday!!!

This one will be a little more complex than any other workout this week just yet! The real task is getting to do the bar muscle ups! Make sure you make to class in early to get some extra stretching and/or practice on the pull-up bar. Lets get it!   5 Rounds: 20 GHD Sit-Ups…

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Wednesday!!!

We are bumping into a new gear with this PARTNER workout today!! Make sure to bring your favorite crossfit buddy to get after this one!!   “Bump it!!” 60 Cal. Row 16 HSPU 20 Devil Presses (40/20) 60 Cal. Row 16 HSPU 20 Devil Presses (40/20)

Tuesday!!!

Time to get outside again!!   3 Rounds: 100ft. OH. Walking Lunges (25/10) 25 V-Ups

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