December 2, 2022

CrossFit – Fri, Dec 2 Muscle Up Practice (Checkmark) 15:00 Muscle Up Technique Work Open 12.4 (AMRAP – Reps) AMRAP 12: 150 Wall balls (20/14)(14/10) 90 Double-unders | 135 Singles 30 Ring Muscle-ups | Bar Muscle Ups | Chest To Bar |...

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December 1, 2022

CrossFit – Thu, Dec 1 Front Rack Lunge (Reverse Lunge 4 x 8 @ 35 – 40%) Sick Joke (Time) 10 – 9 – 8 – … – 2 – 1 Deadlifts (225/155)(155/105) Handstand Push Ups | Double Dumbbell Push Press After Every Round: 60’ Double...

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November 30, 2022

CrossFit – Wed, Nov 30 Fish Game (Distance) Rock Steady (AMRAP – Reps) 5 Rounds at Increasing Intensity: 1:00 Calorie Row 1:00 Rest 1:00 Calorie Bike 1:00 Rest 1:00 Dubs | Dub Attempts | Singles 3:00 Rest Score: Total Calories and...

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November 29, 2022

CrossFit – Tue, Nov 29 Seventh Wonder (Time) 7 Rounds For Time: 7 Double DB Front Squats (50s/35s)(35s/20s) 7 Chest To Bar Pull Ups | Kipping Pull Ups or Ring Rows 7 Double DB Push Press 7 Toes To Bar | Knees to Chest   TC: 15 Minutes...

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November 28, 2022

CrossFit – Mon, Nov 28 Bear Complex (Build to a Heavy Complex) Power Clean Front Squat Push Press Back Squat Second Push Press Doce (AMRAP – Reps) AMRAP 4 x 3 Rounds: 27/21 Calorie Row 21 Power Cleans 15 Burpee Box Jumps (24/20) |...

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November 26, 2022

CrossFit – Sat, Nov 26 Skill (Checkmark) Alternating Double Tabata: L-Sit Dead Hang Road To Nowhere (AMRAP – Rounds and Reps) AMRAP 25: 5 American Kettlebell Swings (53/35)(35/26) 5 Push-ups, 10 Air Squats, 15 Sit-ups 10 KBS 5...

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November 25, 2022

CrossFit – Fri, Nov 25 Hidden Valley (AMRAP – Reps) AMRAP 25 (Teams of 3): Buy In: 60 Sandbag Over Shoulder (As a Team) (100/75)(75/50) Directly Into: Max Unbroken Set of Wallballs (each) (20/14)(14/10) After Each Set: 10 Toes To Bar...

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November 23, 2022

CrossFit – Wed, Nov 23 Skill (Time) For Time: 50 Strict Handstand Push Ups | 17 Wall Walks   TC: 8 Minutes Hello Darkness (Time) For Time: 36 Burpee Pull-ups | Burpees + Jumping Pull Ups 63 Dumbbell Hang Snatches (50/35)(35/20)...

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November 22, 2022

CrossFit – Tue, Nov 22 Skill (Checkmark) 5 Rounds For Quality 8 Bent Over DB Rows 10 Barbell Roll Outs 12 Ring Rows On Repeat (AMRAP – Reps) AMRAP 25 (With a Partner): P1: 10 Hang Power Cleans (135/95)(95/65) 30 Double Unders|45...

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November 21, 2022

CrossFit – Mon, Nov 21 Deadlift (Build to Heavy 3 -Then- 4 x 4 @ 80% of Heavy 3 Score = Heavy 3) Kaleidoscope (Time) For Time: 40 Front Squats (75/55)(45/35) 30 Front Squats (95/65)(75/55) 20 Front Squats (115/85)(95/65) 10 Front Squats...

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