MONDAY

I hope you all had a great weekend! Let’s start the week off with a benchmark workout.

STRENGTH:

Back squats

5 x 3

CROSSFIT WOD

“JACKIE”

1000 meter row

50 thrusters 45#/35#

30 pull ups

LEVEL 1:

SKILL:

back squats

5 x 3

CROSSFIT WOD:

800 meter row

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SUNDAY

Group warm up. Be on time!!

CROSSFIT WOD:

600 meter run

25 deadlift 185#/125#

25 push ups w h/r

400 meter run

20 deadlift

20 push ups w h/r

200 meter run

15 deadlift

15 push ups w h/r

LEVEL 1:

400 meter run

20 deadlifts 65#/45#

20 push ups w h/r

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SATURDAY

CROSSFIT WOD:

5 rds:

3 power cleans 135#/105# RX+155#/125#

6 burpees

3 power cleans

12 air squats

200 meter run

LEVEL 1:

5 rds:

6 burpees

10 box jumps 

12 air squats

200 meter run

WEIGHTLIFTING/OLY @ 10 am

1. bench press 10 @ ...

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FRIDAY

Let’s start off with a mini endurance wod before the workout.

ENDURANCE:

5 rds:

150 meter row sprint

200 meter run

CROSSFIT WOD:

amrap 12 min

5 hspu

10 wall balls 20#/10′ 14#/9′

20 abmat situps

LEVEL 1:

ENDURANCE:

5 rds:

100 meter row

100 meter run

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TUESDAY

STRENGTH:

squat clean

3/2/2/1/1/1

CROSSFIT WOD:

21-15-12- 9-6-3

power cleans 135#/95#

42-30-24-18-12-6

air squats

LEVEL 1:

SKILL:

hang power clean

21-15-12-9-6-3

hang power clean 45#/25#

42-30-24-18-12-6

air squats

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TUESDAY

Dom and Mike doing squat therapy! lookin good!

STRENGTH:

Sumo deadlift

5 x 3

CROSSFIT WOD:

21 box jumps 24″/20″ RX+ 30″/24″

21 kettle bell swings 53#/35# RX+ 70#/44#

50 du’s

15 box jumps

15 kb swings

50 du’s

9 box jumps

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TUESDAY

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Rich

STRENGTH:

Power clean + push jerk

1 + 1 X 5

Increase the weight for each set

CROSSFIT WOD:

4 RDS:

1 power clean 135#/95# RX+ 155/115#

3 front squats ...

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WEDNESDAY

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Kenny and Chandler!

Let’s tackle a favorite benchmark workout of mine today!! Don’t cherry pick. Get in and get it done.

STRENGTH:

snatch grip deadlift + squat snatch + ohs

5 x 1 + 1 + 1

CROSSFIT WOD:

“Nancy”

5 rds:

400 meter run

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MONDAY

Happy Monday everyone!! I hope you’re enjoying this great Summer weather!! I will be announcing the date for our annual CrossFit Summer BBQ at my house. I will let you all know this week. It will definitely be held on a Saturday.

IMG_5171

What just happened here???

STRENGTH:

push press

1/1/1/1/1

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WEDNESDAY

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Masters Competition competitors and supporters!

So what do you all think about the new blog?? Go to the main page and navigate. If you scroll down to the very bottom on the main page it says “Fuel” on the lower right. This is my new Progenex link set up for Fusion members to place your ...

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