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Workouts

WOD 1/22/2021

Strength:

3x Max DB Shoulder Press

Workout:

3 Rounds For Time

50 Sit Ups

80 Air Squat

40 1 Arm DB Push Press (20 each side)

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Workouts

Weekly Workout Preview 12/28/20

Preview of workouts for the week of 12/28/20.

Monday 12/28: Row

Tuesday 12/29: Wallballs

Wednesday 12/30: Double Unders, Toes 2 Bar

Thursday 12/31: Burpee Pull Ups, Front Lunge, Deadlift

Friday 12/1: Chest 2 Bar Pull Ups, Row, DB Clean and Jerk

Saturday 12/2: TBD

Sunday 12/3: Hero WOD TBD

WODs are subject to change.

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Workouts

WOD 12/15/20

Skill/Strength:

Max dips or 1 Rep Max Dips

Max Banded Tricep Extentions(2x)

Workout:

15 Minute AMRAP

3 Knees to Elbow

400m Row

16 DB Snatch (50/35)

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Workouts

WOD 12/13/20

CrossFit Hero WOD “Jack”

20 Minute AMRAP

10 Push Press 115/85
10 KB Swings 53/35
10 Box Jumps 24″/20″

Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.

Categories
Workouts

WOD 12/10/20

Skill:

Touch and Go Snatches

Workout:

10 AMRAP

10 Power Snatch

3 BMU