or

6:45 Crossfit w/Jason

Every minute on the minute for 15 minutes:

5 Burpees
5 KB Swings (24kg/16kg)
5 Power Cleans (115/65lbs.)



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Crossfit 6pm w/Jason

WOD:
4 Rounds

5 Snatch Complex (95lbs., 45lbs.)
10 Burpees
15 Double Unders



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On Ramp 6:30 w/Jason

Recap: Overhead Squat, Hang Snatch, Hang Clean

Skills: Deadlift 101, Kipping Pull-up, Burpee

WOD:

8-6-4
Deadlift (95/45lbs.)
Burpee



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On Ramp w/ Jason

Recap: Hang Clean/ Hang Snatch/ Overhead Squat

Skills:
Burpee 101
Box Jump
Kipping Pull-ups
Med Ball Clean

WOD:
5-4-3-2-1...Done

Pull-ups
Box Jumps

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On Ramp w/ Jason

Review: Push Press & Deadlift

Skills: Overhead Squat, Hang Snatch, Hang Clean

WOD:

15-9-7

Overhead Squat
Push Press



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Crossfit 7:30 w/Jason

5 Rounds:

7 Overhead Squats (95/45lbs.)
15 KB Swings (16/12kgs.)
400m Run



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Crossfit 7:30 w/Jason

4 Rounds:
400m Run
50 Squats
25 Sit-ups



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Crossfit 6:00pm w/Jason

4 Rounds:

5 Single Arm KB Clean & Press (16kg.)
10 Burpee
15 KB Swings (24kg.)
20 Knees to Elbows



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Crossfit 10:30 AM Fun

4 Rounds:
250m Row
10 Squat Cleans (115/75lbs.)
15 KB Swings
20 Box Jumps




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Crossfit 7:30 w/Jason

18-15-12-9-6-Done
Deadlifts (205/115lbs)
Pull-ups
Burpees



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Crossfit 7:30 w/Jason

WOD:

1 round of Cindy (5 pull ups , 10 push ups, 15 squats)
1 Power Snatch to Overhead Squat (95/55lbs.)
1 round of Cindy
2 Power Snatch to Overhead Squat
1 round of Cindy
3 Power Snatch to Overhead Squat
1 round of Cindy
ETC. until you complete 10 Power Snatch to Overhead Squats

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7:15 Wednesday Night Crossfit

4 Rounds:

10 Med Ball SLT's ( ea. side for power)
5 Hang Snatch Complex (75/45lbs)

Finish with:

250m Row




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Crossfit 7:15 Wednesdy Night Madness!

3 Rounds:

15 Double Unders (no substitute)
15 KB Swings (32/16kgs.)
15 Knees to Elbows
15 Shazams!


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7:15 Wednesday Night Crossfit

WOD:

18-15-12-9-6-3...Done!

Virtual Shoveling (45/25lbs)
Alternating Overhead Step-ups (35/25lbs)
Knees to Elbows


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Crossfit 7:15 Wednesday Night Magic!

3 Rounds In Kettle Bell Hell:

6 KB Single Arm Clean & Press
6 KB SDLH
6 KB Squat Cleans
6 KB Swings
6 KB OH Sit-ups
6 Burpee-Pull-up

110 Yd. KB Farmers Carry

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