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January 31, 2019

CrossFit
- WOD 1
100 KBS for time (53/35)
- WOD 2
5k Row for time

QuickFit
- 1000m Row + 5 Pull-ups
Rest :90
750m Row + 15 Sit-ups
Rest :60
500m Row + 5 Pull-ups
Rest :30
250m Row + 15 Sit-ups
(Score total t...

January 30, 2019

CrossFit
- 3 Rounds For Reps
:60 Burpees
:60 MedBall Cleans
:60 Bike
3:00 Rest

QuickFit
- E2MOM Until Failure (cap 20 min)
7 Cal Bike
8 MedBall Cleans
9 Burpees  

January 29, 2019

CrossFit
- 1 RFT (30 min cap)
100 OH Lunge (50/35#)
2 Seated Sandbag Pulls
100’ HSW
2 Seated Rope Pulls
100 DU
2 Seated Rope Pulls
100 Sit-ups
2 Seated Rope Pulls
100 DU
2 Seated Rope Pulls
100 BW Walking...

January 28, 2019

CrossFit

- Strength 

    10 min to establish a DL 1RM for the day

- Conditioning 

    “Karen”

    150 WB for time

QuickFit 

- Aerobic Warmup

- 6 RFT

    20 WB

    10 Box Jumps

      5 Pushups 

January 27, 2019

CrossFit

- AMRAP 20

    5 Cleans 155/105#

    3 S2O

  10 Burpees

QuickFit

- 8 Rounds

   :60 Max Distance Row

   :60 Rest

- Optional Accessory

  4 Rounds

   :60 Pushup Plank Hold

    5 Dips (band as needed)

January 24, 2019

CrossFit

Strength:

- In 10 min, build to a heavy single OH Squat

Conditioning:

- AMRAP 20

   30/25 Cal Bike Buy-In, then

   10 Alt DB Snatch

   20 DB S2O (10/side)

   30 Alt Pistols

QuickFit

- AMRAP 18

   50 WB

   40 Ft Sandbag Rope Pull

   30 Burpees