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Posts Tagged:new year


Time to get after an other benchmark!!!   “Nancy” 5 Rounds: 400m run 15 Overhead Squat (95/65)


This is gong to be a SPRINT!!! Lets see if any one can be under five minutes! 5 Rounds: 5 Burpees 10 Pull Ups 15 Sit-Ups


It’s been too long since we ran a hill….so we are doing that today!!   For Time: 1 Hill Run 50 Burpees


Keep on trucking through your week with this “Perfect 7” workout!   7 Rounds: 10 Bench Press (95/45) 20 Calorie Row


Time to get over the hump!! We will be doing that this week with a very fun partner workout!! Make sure to bring your crossfit BFF for this one!!   15 Min. AMRAP: 24 Box Jumps (24″/20″) 24 Partner Over Burpees 200m Farmer’s Carry (35/26) **Teams of 2** **One person working at a time!!!** **Can…

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This one is going to be a fast one!! Make sure to deadlift your first rep of the hang clean or else it’s just a clean!!   5 Rounds: 6 Hang Cleans (115/85) 300m Run


Lets lift something on this Monday!!   12 Min. EMOM: Station 1: 20 Ball Slams (20/15) Station 2: 20 Sit-Ups (45/25) Station 3: 6 Deadlifts (185/135)


We are reviewing probably my favorite benchmark today…”Cindy”! If you require any protecting gear for your hands make sure to bring it. This one gets nasty fast.   “Cindy” 20 Min. AMRAP: 5 Pull-Ups 10 Push-Ups 15 Squats


Lets get after this one. It will go by quick!   12 Min. EMOM: Station 1: 200m Run Station 2: 20 Ring Dips Station 3: 15 GHD Sit-Ups Station 4: 10 Wall Balls (20/16)

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