Sunday Nov 17, 2019


Oliva 

OPEN GYM 9:30am- 11:30am
11:45am- 12:45pm CrossFit Kids
12:45pm- 1:45pm CrossFit Teens

30:00 Minute for Quality 
15 Calorie Bike
10 Single arm dumbbell bench press
20 Pistol to a box (controlled tempo down and up)
10 Suitcase Deadlift (R/L)
15 Calorie Row

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Saturday Nov 16, 2019

Crystal

In Teams of 2 complete the following for time:
750m SkiERG
200ft DB Walking Lunges (switching every 50ft)
40- Strict Pullups
200ft DB Walking Lunges (switching every 50ft)
80- Kipping Pullups
200ft DB Walking Lunges (switching every 50ft)
40- Strict Pullups
200ft DB Walking Lunges (switching every 50ft)
750m SkiERG

*Partition meteres and reps as needed
*One Athlete working at a time
*DB Loading 50lbs/35lbs

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Friday Nov 15, 2019

Dave

In Teams of 2 complete the following for time
1000m Row
16 Squat Cleans #225/#155

800m Row
14 Squat Cleans #225/#155
600m Row
12 Squat Cleans #225/#155
400m Row
10 Squat Cleans #225/#155
200m Row
8 Squat Cleans #225/#155
Partition meters and reps as needed with your partner
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