05.21.18 MONDAY

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CrossFit

STRENGTH/SKILL
1: Clean and Jerk (1RM)
2: Back Squat (1RM)
3a) Single Leg DB RDLs: 4 x 5 ea.
3b) Deadbug + Reverse Crunch: 3 x 10.
4) Frog Pump: 2 x 30.

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Question of the Day

Have you ever left a bad review on someone’s business?

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05.19.18 SATURDAY

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05.18.18 FRIDAY

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CrossFit

STRENGTH/SKILL
1) Close Grip Bench Press (For Speed: 5 x 5 @50%, every 60s.)
2) Pull-ups (Volume Accumulation)
3a) 1-Arm KB Row w. rotation: 3 x 10 ea.
3b) Heavy Banded Single Arm Banded Pushdowns: 3 x 10-15 ea.
4) RKC Plank: 4 x 15-20s.

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Question of the Day

What are your weekend plans?

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05.17.18 THURSDAY

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CrossFit & BootCamp

STRENGTH/SKILL
1: Wide Stance Box Squats (8 x 3 @60% of last Monday 3RM, every 60s.)
2a) Power Snatch: 3 x 3, touch n go preparing for metcon.
2b) T2B: 3 x 3-5.
2c) Wallballs: 2 x 10.
BENCHMARK METCON
“Nor’easter”

AMRAP 15:
5 Power Snatches (115, 75)
10 T2B
15 Wallballs (20, 14)

Rx+:(135, 95)

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Question of the Day

What sport do you wish you played when you were a kid that you didn’t get the chance to? 

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05.16.18 WEDNESDAY

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CrossFit

SKILL REVIEW
Gymnastics Skill Work
3 Rounds for Quality:
10s L-Sit Hold
10s Ring Support
10 Alternating Pistols
METCON
25 Minutes of:
1a) Heavy Sledpush or Sledpull Powerwalk x 50 yards. Rest 60s.
1b) Single Arm Farmer Carry x 50 yards each. Rest 60s
1c) Double DB Rows x 10. Rest 60s.

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CrossFit

STRENGTH/SKILL
Review Barbell Back Squat
BENCHMARK METCON
“Double Jump”
5 RFT:
50 DU’s
20 KBS (53, 35)
10 Burpee Box Jumps (24, 20)

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Question of the Day

Who is your #1 fan?

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05.15.18 TUESDAY

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CrossFit

STRENGTH/SKILL
1a: Strict Pull-up + Negative (4 x 5)
1b: Dips (Bar Dips: 4 x 8-10)
2: Metcon Warm-up:

2-3 Sets of:
5 OHS
5 KBS
5 Lateral Burpees

METCON
For time:
30-20-10
Overhead Squats (95, 65)
Lateral Burpees over the bar
KBS (53, 35)
Calories on the Rower

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BootCamp

METCON
5 Rounds of 30s work/30s Rest:
1a) Russian KBS (53, 35)
1b) Walking Lunges (BW)
1c) Hollow Rocks
1d) DB Rows (45, 35)
1e) Banded Pulldowns

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Question of the Day

Have you been to any place hotter than Texas?

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05.14.18 MONDAY

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CROSSFIT

STRENGTH/SKILL
1: Deadlift (Touch N Go: 5 x 5, up to a heavy set.)

2: Metcon Prep: 2-3 Rounds of: 5 DB Power Cleans 5 DB Thrusters Building to Metcon weight.

BENCHMARK METCON
“Freshmen”
For time: 45 DB Power Cleans (50, 35) 45 DB Thrusters (50, 35)

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Question of the Day

What’s the longest you’ve ever been away from home?

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05.11.18 FRIDAY

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CrossFit

STRENGTH/SKILL
1a: Close Grip Bench Press (For Speed: 5 x 5 @50-60%, every 30s.)
1b: Banded Pulldowns: 5 x 10. Rest 30s.
BENCHMARK METCON
“Jack”
20-Minute AMRAP of:
10 Push Press, 115#
10 Kettlebell Swings, 53#
10 Box Jumps, 24″

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Question of the Day

Will you be joining us this Saturday for Dog Days of Summer?

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05.10.18 THURSDAY

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CrossFit & BootCamp

STRENGTH/SKILL
1: Back Squat (For Speed w/ Pause: 5 x 4 @65-70%, every 60s.)
2: Seated Box Jumps
3: Squat Cleans: Work up to a Metcon weight in 3-4 sets performing singles.
BENCHMARK METCON
“Icebreaker”

AMRAP 7:
4 Squat Cleans (185, 125)
40 Double Unders

Rx+:(225, 155)

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Question of the Day

What’s the most exotic animal you’ve ever encountered outside of the zoo?

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