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Show Me Your Skills! (4/14/17)

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GROUP CLASS WORKOUT

Warm Up:
Trainer Choice

Skill Work:
5 minutes max handstand push ups (singles or sets of 3-6)
5 minutes kipping/butterfly pullups (3-5 sets of 4-8 reps), adv.: bar muscle ups
technique work: banded strict pull ups (5×10-15)

MetCon:
CrossFit:

12 minute AMRAP
8 deadlifts (185#/125#)
50 double unders
8 bar facing burpees
scaled: 50 single unders
adv.: don’t go heavier, go faster!!

CrossFit Lean:
20 Minute AMRAP
500 meter row
10 deadlift (155#/105#)
10 burpees

Run, Jump and Some Other Stuff (4/13/17)

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GROUP CLASS WORKOUT

Warm Up:
Trainer Choice

Strength: (every 1:45)
Bench Press 8×4 (choose weight)

MetCon:
CrossFit:

3 Rounds
200 meter run
21 box jumps (24″/20″)
15 pull ups
9 hang power cleans (115#/85#)
adv.: 155#/105#

CrossFit Lean:
40 minute AMRAP
400 meter med. ball run (20#/15#)
20 med. ball slams (20#/15#)
10 single arm kettle bell lunges (35#/26#, each leg)

Pull, Push, Bike! (4/12/17)

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GROUP CLASS WORKOUT

Warm Up:
Trainer Choice

Strength: (every 2:00)
Back Squat 4×6 @70-75%

MetCon:
CrossFit:

3 Rounds
5 power snatches (95#/65#)
7 push ups
9 calorie bike
3 Rounds
5 overhead squats (95#/65#)
7 push ups
9 calorie bike
scaled: power cleans, front squat
adv.: 135#/95#
*10 minute time cap

CrossFit Lean:
8 Rounds
6 deadlift (135#/95#)
8 push ups
10 air squats
*10 minute time cap

Pick it Up, Put it Down (4/11/17)

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GROUP CLASS WORKOUT

Warm Up:
Trainer Choice

Strength: Deadlift (every 2:00)
CrossFit: 5×4 (Rising)
CrossFit Lean: No Strength

MetCon:
CrossFit:
15-12-9
shoulder to overhead (115#/75#)
toes to bar
2 minute rest
12-9-6
shoulder to overhead (135#/95#)
toes to bar
scaled: 95#/65#, 115#/75#, toes to ring/knee raises
*13 minute time cap

CrossFit Lean:
1 mile run
2K row
100/80 calorie bike
800 meter run
1K row
50/40 calorie bike
*40 minute time cap

CrossFit is like a box of chocolates… (4/6/17)

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YOU NEVER KNOW WHAT YOU’RE GONNA GET!

GROUP CLASS WORKOUT

Warm Up:
Trainer Choice

Strength: (every 1:30)
CrossFit: 5x 3 strict press + 5 push press
CrossFit Lean: No Strength

MetCon:
CrossFit:
Buy In: 1 mile run
50 overhead squats (75#/55#)
Cash Out: 1 mile run
*Penalty: Every time you drop the bar you must complete 5 lateral burpees
Scaled: front squats

CrossFit Lean:
15 Rounds
20/15 calorie machine
15 AbMat sit ups
10 med ball slams (30#/20#)
5 burpees
Adv.: burpee pull ups
*40 minute time cap

Do You Have Your Exit Buddy!? (4/4/17)

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GROUP CLASS WORKOUT

Warm Up:
Trainer Choice

Strength: Hang Power Snatch (every 1:00)
CrossFit:
10×2
CrossFit Lean: No Strength

MetCon:
CrossFit:
Partner WOD
100 double unders
60 thrusters (95#/65#)
50 pull ups
40 snatches (115#/75#)
30 toes to bar
20 front squats (155#/105#)
10 muscle ups/bar muscle ups or 20 chest to bar
100 double unders
*22 minute time cap

CrossFit Lean:
35 minute AMRAP
15 calorie bike
15 box jumps (24″/20″)
15 calorie row
20 alternating dumbbell snatches (50#/35#)

Test: “Grace” (4/3/17)

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You’re not going to want to miss class today as it is a “test” day! If you are new or need a refresher as to what test/retest days are and why we do them check out Coach Joaquin’s original post on the topic by clicking here.

GROUP CLASS WORKOUT

Warm Up:
Trainer Choice
Finish with:
60 second pigeon
20 scorpions
20 leg swings (each)

Strength: Front Squat (every 1:25)
Strength: 6×3 @80% 
Technique: 6×5 (moderate weight)

MetCon:
CrossFit:
Test Day: “Grace”
30 clean and jerks (135#/95#)
*6 minute time cap

CrossFit Lean:
For Time:
25 dumbbell thrusters (30#/20#)
25 burpees
25 dumbbell thrusters (30#/20#)