Author: CrossFit Division

Thursday Feb 21, 2019

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Gabby

*Today is intended to be a complete rest day or a light recovery day, with light loading and movements.
*Take your time and move with purpose.
Part A. 21:00 Minutes- Assault Bike- Every 3:00 Minutes Perform: 5-10 Wallballs
Part B. Spend 15:00 Minutes working on mobility/stretching of your choice.
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Wednesday Feb 20, 2019

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James

In Groups of 2, Waterfall Style,
4 Rounds, each of:
21/18 Calorie SkiERG
3 Rope Climbs, with legs
REST as needed, followed by…
Power Snatch Waves: 3.3.2.2.1.1 Reps
Working Sets, Ascending
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Saturday Feb 16, 2019

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Shae

AMRAP 8:00 Minutes: 3, 3.. 6,6.. 9,9.. etc: Clean and Jerk 135/95, Lateral Burpee Over Bar
Rest 4:00 Minutes
AMRAP 6:00 Minutes: 3, 3.. 6,6.. 9,9.. etc: Clean and Jerk 135/95, Lateral Burpee Over Bar
Rest 3:00 Minutes 
AMRAP 4:00 Minutes: 3, 3.. 6,6.. 9,9.. etc: Clean and Jerk 135/95, Lateral Burpee Over Bar
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Box Brief:
Monday Feb 18, 2019- Family Day- Box will be closed 

Friday Feb 15, 2019

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Stacey

“Karen” 150 Wallballs for time (20lbs/14lbs)
This classic benchmark is a lightly loaded, single-modality short-effort workout. It focuses on muscular endurance for squatting and pressing movement functions. To achieve the intended stimulus, most athletes should prepare to take intensity to an all-out max effort.
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Box Brief:
Monday Feb 18, 2019- Family Day- Box will be closed