WOD

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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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Saturday 4/14/18

Posted by on Apr 14, 2018 in WOD | 0 comments

8:30am Partner WOD: 100 WallBalls 100 Box Jumps Overs 80 Pull-Ups 80 Ball Slams 60 Hand Release Push-Ups 60 Kettlebell Hang Power Cleans 40 Burpees 40 Candlesticks 1000m Row   schedule FYI: Saturday, April 28th, there will be no Saturday class. Ali, Dana, Habbo and Sizz will be competing in the Rookie Rumble at Gryphon Crossfit in Troy (2241 Bellingham Dr. Suite B). This is an all day event so please plan to come hang out and cheer them on if you...

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