Tuesday 1/31/17

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6:00am, 6:00pm

“Filthy Filthy”

50 box jumps

50 jumping pull-ups

50 KB swings

50 walking lunges

50 knees to elbows

50 push press (45/35)

50 back extensions

50 wall ball shots

50 burpees

50 double unders

Monday 1/30/17

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6:00am, 6:00pm

strength:

Push jerk deload

2 reps @70% for 2:00

3 reps @60% for 3:00

4 reps @50% for 3:00

WOD:

16:00 clock;

3:00 max slam balls

3:00 max calories (row)

3:00 backwards lunges

1:00 minute rest

2:00 max slam balls

2:00 max calories

2:00 backwards lunges

Sunday 1/29/17

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8:30am

deload:

1 squat clean + 1 front squat x3 EMOTM for 8:00

70% of 1 rep squat clean max

WOD:

6 clean press complex

18 side shuffles

18 opposing supermams

5 clean press complex

15 side shuffles

15 opposing supermans

4 CPC

12 side shuffles

12 OS

3 CPC

6,6

2 CPC

4,4

1 CPC

2,2

 

1 hang power clean + 1 front squat + 1 push press + 1 push jerk or split jerk

 

Thursday 1/26/17

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6:00am, 5:30pm, 6:30pm yoga

8:00 skill session

WOD:

40 hollow rocks

40 hang muscle cleans

40 lunges

30 hollow rocks

30 hang power cleans

30 lunges

20 hollow rocks

20 power cleans

20 lunges

10 hollow rocks

10 squat cleans

10 lunges

for time, increase weight each round.

Wednesday 1/25/17

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6:00am, 6:00pm

*team, the MindBody app for Crossfit InnerStallion is now up and available to view class times, sign up for class (not mandatory), and the ability to pay online and have automated payments set up. It’s brand new and I haven’t been in much to make it look cool but wanted to let you all know it’s up and running!