Posts made in October, 2017

Wednesday 11/1/17

Posted by on Oct 31, 2017 in WOD | 0 comments

  6:00am, 5:00pm 1 on 1, 6:00pm, 7:00pm 1 on 1 strength: Strict press 1-1-1-1 WOD: 1:30 on/:30 off each of – row for cals – ball slams – pull-ups – bench hops 2 rounds

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Tuesday 10/31/17

Posted by on Oct 30, 2017 in WOD | 0 comments

  6:00am, 6:00pm 12:00 skills WOD: 15 toes to bar 12 front rack lunges (95/65) 9 clean and jerks 15:00 AMRAP mobility  

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Monday 10/30/17

Posted by on Oct 30, 2017 in WOD | 0 comments

  6:00am, 6:00pm, 7:00pm 1 on 1 strength: deadlift 1-1-1-1 WOD: 18 alternating dumbbell snatch 20 (:02 count) back extensions 60 ( 1 count) mountain climbers 10:00 AMRAP

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Sunday 10/29/17

Posted by on Oct 29, 2017 in WOD | 0 comments

  8:30am strength: squat clean from high hang 3-3-3 hang squat clean 3-3-3 WOD: 3 each of: – Snatch grip deadlifts (95/65) – hang power snatch – overhead squats 15 reverse crunch 20 toe reach 12:00 AMRAP...

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Saturday 10/28/17

Posted by on Oct 27, 2017 in WOD | 0 comments

  8:30am Partner WOD: 20:00 AMRAP Partner A- 30 pull-ups (partner B dead hangs) 30 kettle bell swings (partner B wall sits) 30 burpees (partner B planks) switch after round is complete *1 partner accumulates a total round at a time. Round worker must rest when partner needs to rest, and vice versa. REMINDER: Coach Cara competes in her first USAW weightlifting comp today at Crossfit Shift in Lansing! I will be leaving immediately following class to go support her!...

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