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Posts Tagged:new year


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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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)


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


We are getting after a sweaty one today!!! This is going to be a ton of cardio!   6 Rounds: 300m Row 12 Burpees 200m Run 20 Air Squats


We have a lot different things going on today. Make sure to make it in to get in on the fun!   For Time: 200m SA. Farmer’s Carry (71/35) 50 Ring Rows 50 Jumping Squats 400m Run


We have some serious barbell work going down today. A good time to shoot for is 5 minutes.   For Time: 30 Power Snatches (95/65) 30 Overhead Squats (95/65)


We are working on a sprint today!   30-20-10: Calorie Row Alt. DB. Snatches (45/25) HR. Push-Ups


Some more fun to fight off the heat. An awesome goal for this workout is to hit the hang power cleans and front squats all unbroken. So, do all twelve reps of the hang power cleans into all twelve reps of the front squats. If you are up for the challenge give it a shot!…

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We are getting after a SPICY ONE TODAY!!! Hopefully the heat doesn’t get us too bad. Make sure to bring water!!! 20 Min. EMOM: 1: 12 Burpees 2: 12 Box Jumps (24″/20″) 3: 12 C2B 4: 15 GHD Sit-Ups

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