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11/28/2016

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Crossfit Pushinw8 - CrossFitWarm-up1000m/800m Row 2 Rounds: 10x Internal Rotations 50' Duck Walk 10x Thrusters (Empty Bar) 10x T Push-UpsStrengthLet's Go Folks it's Max Out Monday!!!!Front Squat20:00 to Establish a 1 Rep Max Front Squat.MetconThe Chief (AMRAP - Rounds)Max rounds in 3 minutes of: 3 Power Cleans, 135# 6 Push-ups…

11/25/2016

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Crossfit Pushinw8 - CrossFitWarm-up2 Rounds: 5x Inch Worms 10x Internal Rotations 10x Hang Cleans 10x Front Squats 20x Double-UndersMetconMetcon (Time)4 Rounds: 50x Double-Unders 5x Cleans (225/155) 15x Burpees 50x Double-Unders *Rest 3:00 Between RoundsScaling Options: DU = 3x Singles (150) Cleans = 70% of 1RM C&J Burpees = Seriously... DU…

11/23/2016

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Crossfit Pushinw8 - CrossFitWarm-up300M Row 15x Dislocates 1:00 Sumo Squat 2 Rounds: 5x Snatch Grip Deadlifts 5x Hang Snatch High Pulls 5x Hang Power Snatch 5x Overhead SquatsWeightliftingSnatchEMOM 10:00 1x Hang Snatch @ 65-70% of 1RM Warm-Up Reps: 3x @ 40-45% 2x @ 50-55% 1x @ 60-65%MetconMetcon (AMRAP - Rounds…

11/22/2016

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Crossfit Pushinw8 - CrossFitWarm-up2 Rounds: :30 Handstand Hold 10x Dislocates with Lunges :30 Cat Stretch 10x Internal Rotations w/ PVC 20x Lateral LungesStrengthAlternate between exercises with :60 rest.Chest-To-Bar Pull-ups (5x6-8)5x 6-8 Strict CTB Pull-UpsFront Rack Lunge (4x20)4x20 F.R. Lunges 10x Lunges Each LegMetconMetcon (Time)4 Rounds: 200M Run 15x Deadlifts (135/95)…

11/21/2016

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AnnouncementsWe will be closed on Thanksgiving Day. Black Friday 10am and 11am classes.Crossfit Pushinw8 - CrossFitWarm-upRow 1,000M 30s Lizard Stretch L & R 30s Twisted Cross L & R 5x Inch Worms *Grab BB, Jump Rope, Ab Mat Coach's choice on Snatch specific W/UWeightliftingContinuing on with our Max Out Monday,…

11/19/2016

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AnnouncementsWe will be closed on Thanksgiving Day. Black Friday 10am and 11am classes.Crossfit Pushinw8 - CrossFitMetconTeams of 2 will complete the following two AMRAPs with 5:00 Rest between. The 5:00 rest timeframe is to set up the equipment necessary for the second AMRAP. Load your barbell with the appropriate weight,…