Workout of the Day (WOD)

Saturday 6.22.19

Essentials A. 16 min EMOM 1.Hollow Hold x 20 sec 2.Dual Dumbbell Push Press x 15 reps 3. V-Up x 15 reps 4. Ring Pull x 15 reps B. 9 min AMRAP Incline Push Ups x 9 reps Alternating Dumbbell power Snatch x 18 reps Walking Lunges x 27reps Fitness A. 16 min EMOM 1.Hollow

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New Benchmarks

Benchmark Week starts on Monday, June 24 and we wanted to give everyone a heads up of some exciting new changes before going into the week and to help you better prepare. Benchmark Week will test the 10 General Fitness Skills more extensively and not just focus primarily on strength. We will have power, agility,

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Friday 6.21.19

Essentials A. Yearly Benchmark ‘Eva’ (scaled) 5 Rounds For Time: Run x 800 meter Kettlebell Swings x 30 reps 35/25 Jumping Pull Ups x 30 reps Fitness A. Yearly Benchmark ‘Eva’ 5 Rounds For Time: Run x 800 meter Kettlebell Swings x 30 reps 70/55 Pull Ups x 30 reps

Thursday 6.20.19

Essentials A. 3 rounds Run x 400 meters with medball Goblet Squats x 20 reps Kettlebell Clean and Jerk x 10 reps (5 per arm) B. Mobility Seated Straddle x 1 min Standing Straddle x 1 min Squat Hold x 7 min Lizard x 1 min per side Squat Hold x 3 min Fitness A.

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Wednesday 6.19.19

Essentials A. 16 min EMOM 1.Seated Box Jump x 7 reps 2. Support Hold x 20 sec 3. Cosack Squat x 7 reps per leg 4.Side Plank Hold x 20 sec per side B. 4 rounds Each For Time Dumbbell Hang Power Clean x 10 reps Incline Push up x 15 reps Single Under x

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Tuesday 6.18.19

Essentials A. 5 Sets Back Squat x 3 reps Tempo @30×1 Weight is to be what we started with on 4/16 On the 2:30 min B. 5 Sets Assault Bike Sprint x 30 sec Max Burpee x 30 sec Rest 3min Fitness A. 5 Sets Back Squat x 3 reps Tempo @30×1 Weight is to

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Monday 6.17.19

Essentials A. 8 min Every 30 sec Power Snatch x 3 rep Empty Barbell B For Time: Power Clean and Jerk x 18 reps Burpee Jumping Pull Up x 15 reps Power Clean and Jerk x 12 reps Burpee Jumping Pull Up x 9 reps Power Clean and Jerk x 6 reps Burpee Jumping Pull

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Saturday 6.15.19

Today is the Grand Opening for No Excuses CBD. This will be a morning of free CBD samples, free CrossFit classes, a mobility clinic, body composition tests, and samples from Fresh N Fit Cuisine. A. 4 Rounds For Total Reps Alternating Single Arm Dumbbell Power Snatch x 1 min Rest 30 sec Box Step Ups

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Friday 6.14.19

Tomorrow will be the Grand Opening for No Excuses CBD. This will be a morning of free CBD samples, free CrossFit classes, a mobility clinic, body composition tests, and samples from Fresh N Fit Cuisine. Essentials: A. 4 sets Squat Snatch From Hang just above Knee x 3 reps On the 2:30 Empty Barbell or very

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Thursday 6.13.19

Essentials: A. Teams of 3-4 People Row x 80 Cal Dumbbell Box Step Overs x 40 reps (35/20)(20”) Assault Bike x 60 cal Devils Press x 30 reps 35/20 Jumping Pull Up x 40 reps Dual Dumbbell Overhead Step Back Lunge x 20 reps (35/20) Wall Walk x 5 reps B. Mobility Standing Straddle x

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Wednesday 6.12.19

Essentials: A. 5 Sets Sumo Deadlift High Pull x 5 reps 5 Sets Romanian Deadlift x 5 rep Build in weight On the 90 sec Marks B. 7 sets Kettlebell Swing x 7 reps 70/55 Burpee x 9 reps Pull Up x 11 reps *No Butterfly Kip* On the 2:30 Min mark Fitness: A. 5

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Tuesday 6.11.19

Essentials: A. 5 sets Turkish Get Up x 2 reps per Arm Build in weight On the 2:30 min B. 7 min AMRAP Barbell on Back Step Back Lunges x 8 reps Goblet Squat x 10 reps Rest 2 min 7 min AMRAP Back Squat x 8 reps Box Step Up x 10 reps 24/20

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Monday 6.10.19

Essentials: A. 5 sets Squat clean From Hang just above Knee x 3 reps On the 2:30 Empty Barbell or light weight and keep speed user the bar priority B. 10min EMOM Dumbbell Hang Power clean x 3 reps Dumbbell Front Squat x 3 reps Dumbbell Push Jerk x 3 reps C. 3 sets Half

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Saturday 6.8.19

Essentials: A. 5 Sets Push Press x 5 reps Rest 30 sec Barbell Bent Over Row x 7 reps Build in weight each set in each On the 3 Min Marks B. Yearly Benchmark ‘Annie’ 50-40-30-20-10 For time: Double Under Sit Up Fitness: A. 5 Sets Push Press x 5 reps Rest 30 sec Barbell

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