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11.20 2017

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CrossFit Initiative - CrossFitWarm-up(00:00 -15:00) 2 Rounds 1:30 Row/Bike 10 Air Squats 5 Burpees Ankle Dorsiflexion 1:00 ea. Medicine Ball Warm up 5 Front squats 5 Strict Press 5 Thrusters 5 Wall balls ______________________________ Single leg Squat/Pistol (15:00 -30:00) Skills/Drills Coaches choice ______________________________WOD(30:00 - 45:00) Building confidence in larger and…

11.18.2017

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CrossFit Initiative - CrossFitWarm-up(00:00 -15:00) 2 Rounds 250m Light Row 5 Spiderman and Reach Each Side 10 Slow Scapular Retractions 15 AbMat Sit-ups 30 Single Unders 3 Rounds 10 Air Squats 10 Kip Swings/Knees to Chest/Toes to Bar 10 Double Unders ______________________________Instruction(15:00 - 30:00) Period of Instruction Ropes Double UndersRehearsal1…

11.17.2017

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CrossFit Initiative - CrossFitWarm-up(00:00 -20:00) 400m Easy Row 4 Walkouts to 4 Shoulder Taps Each Side Alternating (8 Total) 4 Spiderman and Reach each side 300m Moderate Row 3 Walkouts to 3 Shoulder Taps Each Side Alternating (6 Total) 3 Spiderman and Reach each side 200m Moderate Row 2 Walkouts…

11.16.2017

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CrossFit Initiative - CrossFitWarm-up(00:00 -5:00) Today is dedicated to reinforcing the right positions No scores. 500m Row Start slow/Finish Fast______________________________Part #1 (~20:00) 2-3 Sets, Not for Time 5-10 Barbell Rollouts 10-20 Glute Bridges 15-30 Seated Low Banded Rows______________________________Part #2 (~20:00) Perfect Practice!! 4 Sets of 12 Unbroken Deadlifts Rest as…

11.15.2017

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CrossFit Initiative - CrossFitWarm-up(00:00 -15:00) 500m Row Slow or 15 Cal. Bike 3 Rounds :20 Dead Hang 3 Scapular Retraction 1-3 Strict Pull-ups 9 Slow Wall Squats 12 Spiderman and Reach Each Side 15 AbMat Sit-up ______________________________All: Strict Pull-upStrict Pull-up 1 Attempt for Max reps looking for difficulty level that…

11.14.2017

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CrossFit Initiative - CrossFitWarm-up(00:00 -10:00) 500m Row Slow 1 Rounds 10 GHD Sit-ups 10 Hip Ext. 10 Alternating Spiderman and Reach (5 each) 1 Rounds 4 Scapular Retractions 8 Push-ups 12 Air Squats Finish with 250m Row Med/Fast ______________________________Gymnastics(10:00 -20:00) Kipping HSPU Period of Instruction Kipping HSPU Drills On the…

11.13.2017

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CrossFit Initiative - CrossFitWarm-up(00:00 -15:00) 2 Rounds Row :40 Slow :20 Fast 5 ATYT’s 5 Push Ups 5 PVC Pass Throughs 5 PVC OHS Barbell Warm Up 5 Good Mornings 5 Back Squat 5 Elbow Rotations 5 Snatch Grip Behind the Neck Press 5 Muscle Snatch 5 Overhead Squat ______________________________Instruction/Set…

11.10.2017

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CrossFit Initiative - CrossFitWOD(00:00 -20:00) 500m Row Slow/Moderate 5 Walkouts to 1 Push-up 5 Inchworms 5 Burpees 300m Row Moderate 3 Walkouts to 1 Push-up 3 Inchworms 3 Burpees 100m Row Fast 1 Walkout to 1 Push-up 1 Inchworms 1 Burpees _________________________________Instruction/Set up/Warm up/Rehearsal(20:00 - 30:00) Deadlift period of instruction…