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Tuesday April 1, 2014

3/31/2014

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Tuesday
Back Squat
8 x 3 x 60%

For time:
40 KB Snatches (20 each arm) 53/35
40 KB OH Walking Lunges (20 steps each arm) 53/35
Run 800m
40 KB Snatches (20 each arm) 53/35
40 KB OH Walking Lunges (20 steps each arm) 53/35

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Monday March 31, 2014

3/30/2014

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Monday

Strict Pull-Up Baseline Test
Core Work

10 rounds for time of:
5 Strict Pull-ups (if you do not have a pull-up, do a negative and aim for a minimum 5-second hold at the top)
10 HR Push-ups
15 Jumping Air Squats

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Friday March 28, 2014

3/28/2014

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Workout 14.5

21-18-15-12-9-6-3 reps for time of:
95/65lb. thrusters
Bar Facing Burpees


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Thursday March 27, 2014

3/26/2014

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Thursday
Deadlift 1 Rep Max

10 Rounds
Row 250m
15 Push ups

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Wednesday March 26, 2014

3/25/2014

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Wednesday

5 X 2 Hang Clean (just above knee) & Jerk – work to a max for the day

For time:


20 Thrusters 95/65#
20 Split Jumps
30 V-Ups
15 Thrusters 95/65#
20 Split Jumps
30 V-Ups
10 Thrusters 95/65#
20 Split Jumps
30 V-Ups


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Tuesday March 25, 2014

3/24/2014

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Tuesday
Press 1 Rep Max

10 AMRAP
1 min Kettlebell swings 70/53
1 min burpees

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Monday March 24, 2014

3/23/2014

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Monday
Back Squat 1 Rep Max

10 AMRAP
40 double-unders
20 walking lunge steps with plate overhead 45/25

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Thursday March 20, 2014

3/19/2014

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Thursday
Deadlift
4 singles at 92%

10K Pounds

Complete Atlas Stone lift to chest for total of 10,000 pounds.

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Wednesday March 19, 2014

3/18/2014

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Wednesday
Barbell Gymnastics:
12 Minutes – alternating – (135/95)
Odd Minutes – 6 Power Snatch
Even Minutes – 6 Power Clean & Jerk

– Rest –

AMRAP 10 Minutes
12 Burpees
12 Wall Ball

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Tuesday March 18, 2014

3/17/2014

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Tuesday
Press
5 x 50%
3 x 60%
2 x 70%
1 x 75%
1 x 80%
1 x 85%
~ @ 90%

For Time:
200 Double Unders
100 Push ups
80 KB Swings (53/35)
60 Power Cleans (115/75)
40 Box Jumps (24/20)
** 20 minute time cap **

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  • Information
    • House Rules
  • Pricing Options
  • Hours and Location
  • Upcoming Events & Specials
  • Programs
    • CrossFit
    • Cancer Kickers
    • Intense Barbell Club
  • Testimonials from Members
  • Owners & Coaches
  • Intense Attire
  • Winter Chiller