Posts by hillary

Thursday 4/19/18

Posted by on Apr 19, 2018 in WOD | 0 comments

6:00am, 5:30pm, 6:30pm competition prep class WOD: 1:00 Push-ups :30 rest 1:00 Thrusters (45/35) :30 rest 1:00 Sit-ups :30 rest 1:00 Row for calories Rest 2:00 Repeat above elements for 2:00 each with :30 rest in between 17:00 clock  

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Wednesday 4/18/18

Posted by on Apr 17, 2018 in WOD | 0 comments

6:00am, 6:00pm, 7:00pm 1 on 1 Strength: Deadlift 1-1-1-1 WOD: 12 dumbbell Snatch (6 left/6 right) 8 knees to chest 4 hand stand push-ups 8:00 AMRAP

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Tuesday 4/17/18

Posted by on Apr 16, 2018 in WOD | 0 comments

  6:00am, 6:00pm WOD: 10 bent over rows (95/65) 15 back squats 30 double unders 15 box step ups 10 burpees 20:00 AMRAP 8:00 core SCHEDULE REMINDER: No class Saturday, 4/28. Come out to Crossfit Gryphon in Troy Michigan to cheer our athletes on in the Rookie Rumble! Ali, Dana, Habbo and Sizz will be competing from 9am-5pm! This message will repeat itself… Dana and Sizz’s workout times: 9:00am, 11:41am, and 2:41pm Ali and Habbo’s workout times: 11:00am, 1:57pm, and...

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Monday 4/16/18

Posted by on Apr 16, 2018 in WOD | 0 comments

  6:00am, 10:30am 1 on 1, 5:00pm 1 on 1, 6:00pm Strength: Strict Press 1-1-1-1 WOD: 3-6-9 of Sprawls Squat Jumps American KB swings Then- 100 singles 3-6-9 of Candlesticks Broadjumps Medball cleans Then- 100 backward...

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Sunday 4/15/18

Posted by on Apr 15, 2018 in WOD | 0 comments

  8:30am, 9:30am 1 on 1 strength: squat clean 1-1-1-1 WOD: :30 row sprint :90 to complete 12 dumbbell push press + 8 lunges 6-12 rounds* plank* *details during class...

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