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Tuesday, July 1st, 2014

Tuesday, July 1st, 2014

STRENGTH 6×2 Squat Cleans 3:00 clock per set   ASSISTANCE OTM10 10m Partner Band resisted sprints   METCON 8min AMRAP 3-6-9-12-15 etc Toes to Bar Overhead Squats 95/65   *** TRODO GAMES *** The Trodo Games is coming up July 19, 11am at CrossFit...
Monday, June 30th, 2014

Monday, June 30th, 2014

STRENGTH 4×10 Strict Press 3:00 clock per round   METCON 18min AMRAP – 6 Rounds Rnd 1 – Pull Ups Rnd 2 – Matador Dips Rnd 3 – Jumping Alternating Lunges 3 separate scores for reps   *** TRODO GAMES *** The Trodo Games is coming...
Friday, June 27th, 2014

Friday, June 27th, 2014

STRENGTH OTM12 Box Squats x 3 @ 65%   MOBILITY Hips   METCON – AMRAP13 5 Hang Power Cleans @ 135/95 5 Push Press 10 Pull Ups   *** TRODO GAMES *** The Trodo Games is coming up July 19, 11am at CrossFit Illumine.  It’s for all levels of...
Thursday, June 26th, 2014

Thursday, June 26th, 2014

METCON Part I 2k Row OR 1 Mile Run   Kettlebell Complex OTM 14 Single Arm 1 Swing 1 Clean 1 Thruster 1 Overhead Squat Complete complex on both sides, every minute   METCON Part II 2k Row OR 1 Mile Run (complete the opposite movement to Part I)   ***...
Wednesday, June 25th, 2014

Wednesday, June 25th, 2014

STRENGTH 4×8 deficit deadlifts (2 inch height) 3:00 per round   METCON CAP8 ‘Amanda’ 9-7-5 Muscle Ups Squat Snatch 135/95   sub 2:1 chest to bar pull ups   FINISHER Tabata Double...