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11/16/2016

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Crossfit Pushinw8 - CrossFitWarm-up2 Rounds: Row 300M 5x Sumo Inchworms 10x Dislocates w/ Alternating LungeSkillCandle StickSpend 5-10 learning and practicing candle sticks & their progressions.EMOMMetcon (30 Rounds for reps)Every Minute on the Minute 30:00 Min 1: 15x Burpees Min 2: 20x Ring Rows Min 3: 20x Candle Sticks Min 4:…

11/15/2016

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Crossfit Pushinw8 - CrossFitWarm-up3 rounds :30 Double Unders/Single 5 air squats - slow with 3 count pause at the bottom 5 inch worms 5 Hand release push upsStrengthDumbbell Hammer Curls (3 x 12-15 reps)Close Grip Bench Press (3 x 12-15)Alternate sets between close grip bench press and Dumbbell curls. It…

11/12/2016

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Crossfit Pushinw8 - CrossFitWarm-upRun 800M - 10x Squat Clean Thrusters (Barbell) - 10x Push-Ups - 10x Pull-Ups 50x Double-Unders / 100x SinglesMetconMetcon (Time)Teams of 2: 0:00-8:00 (3 Rounds) - 36x Deadlifts (185/125) - 18x Pull-Ups *8:00-10:00 (Transition : Rest) 10:00-18:00 (3 Rounds) - 36x Front Squats (135/85) - 18x Handstand…

11/11/2016

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Crossfit Pushinw8 - CrossFitWarm-up2 Rounds: 300M Row 7x Thrusters (Empty Bar) 10x Arch to Hollow Swings 7x Tuck Jumps 3x Sumo InchwormsMetconHolbrook (10 Rounds for time)10 Rounds each for time: 5 Thrusters, 115# 10 Pull-ups 100m Sprint Rest 1-MinuteIn honor of U.S. Army Captain Jason Holbrook, 28, of Burnet, Texas,…

11/09/2016

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Crossfit Pushinw8 - CrossFitWarm-up2 Rounds: •15x Wall Balls •10x Hang Cleans (bar) •10x Push Press (bar) •10x Split Stance Strict Press (bar) •15x Box JumpsWeightliftingEvery 2:00 for 10:00 •3x Push Press •2x Split Jerk -Bar may come from the rack or blocks. -Complex is 3x PP + 2x SJ -Working…

11/08/2016

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Crossfit Pushinw8 - CrossFitWarm-upEMOM 9:00 • Min 1: 30x Doubles/Singles • Min 2: 10x Push-Ups • Min 3: 5x Leg Swings (Frwd & Lat)StrengthAlternate between Ring Dips & Glute Ham Raises with :60 Rest.Ring Dips5x6 Strict Ring Dips -Add Weight if CapableGlute-Ham Raises4x10 Glute Ham Raises -Add Weight if CapableMetconMetcon…

11/07/2016

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Crossfit Pushinw8 - CrossFitWarm-up•Row 600m(M)/500m(W) •5x Sumo Inchworms 3 Rounds (Group Led) •5x Snatch High Pulls •5x Muscle Snatch •5x Overhead Squats •5x Snatch BalanceWeightliftingEvery :90 for 15:00 Odd - 3x Snatch Pulls Even - 1x Squat Snatch *Record heaviest load lifted. **Increase weight after every successful squat snatch.Snatch PullSquat…