3.9.17 Box Brief
ATTN: CROSSFIT ATHLETES, HUGE OPPORTUNITY We’re looking for 15 people to undergo a 4 week challenge to reach their goals! Our program is designed to change your lift, but this is not a ‘magic pill’. Expect to work hard. We don’t care where you are starting from, only that you try your hardest and finish […]
Thursday 3.9.17 WOD
Dynamic Effort Lower WOD “Jackie” For Time: 1000m Row 50 Thrusters, 45# 30 Pull-ups **last completed 3.20.16 $Out Snatch (2 x (60% x2 65%x2 70%x2 75%x2)) Score 75% WOD NOTES
Protected: Thursday 3.9.17 WOD NOTES
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Wednesday 3.8.17 WOD
Monster Mash! WOD “Hard Cindy” 20-Minute AMRAP of: 5 Weighted pull-ups (35,25) 10 Push-ups with feet on (30,24) 15 Squats holding a (45,25) pound plate $ Out 4 Rounds Not for time 1:30 Row 6 Muscle Ups, Bar or ring WOD NOTES
Protected: Wednesday 3.8.17 WOD NOTES
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Tuesday 3.7.17 WOD
Announcement Dr. Stu: Wayne 4:30-6:30pm Dynamic Effort Upper WOD “Hans & Frans” 15min EMOM Min 1: 15 MB Cleans (20,14) Min 2: 15 KB Swings (55,35) Min 3: 15 Box Jumps (24,20) Min 4: 15 Push Press (75,55) Min 5: 15,12 Calorie Row **Score total success rounds $Out Close Grip Bench (6×4 @ 70%) WOD NOTES
Protected: Tuesday 3.7.17 WOD NOTES
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3.6.17 Box Brief
Week of 3.5.17 Workouts and Events • 17.2 Recap & Rankings • 17.3 update and registration • Row to Haiti • Weekly workouts
Monday 3.6.17 WOD
Max Effort Lower WOD Happy Birthday Simon Park! “Opportunity Cost” 6min AMRAP 42 Dubs (x2) 30 Wallballs (20,14) 18 T2B –5min Rest– 6min AMRAP 30 Dubs (x2) 12 Wallballs (20,14) 6 T2B **Score total reps $ Out In 10min find your: 1. Back Squat 5RM 2. Front Squat 3RM 3. Overhead Squat 1RM WOD NOTES
Protected: Monday 3.6.17 WOD NOTES
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