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Wednesday, 7/30/14

by Coach AJ on July 29, 2014

Main – CrossFit

5-10 minute REST before row.

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Back Squat (Warm up 2×8, Warm up 2×5, 3×1 or 3×3 – 1RM or 3RM)

1000m Row (Time)

Max Effort 1000m Row

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Tuesday, 7/29/14

by Coach AJ on July 28, 2014

Main – CrossFit

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Bench Press (2×8,2×5, 3×1 or 3×3 – 1RM/ 3RM)

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups

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Monday, 7/28/14

July 27, 2014

Main – CrossFit Narcotics Detective and Special Assignment Unit Operator Carlos Ledesma, 34, of the Chandler Police Department, Chandler, Arizona, was shot and killed by drug dealers on July 28, 2010, during an undercover operation in Phoenix, Arizona. He is survived by his wife Sherry and sons Luciano and Elijo. View Public Whiteboard Metcon (AMRAP […]

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Saturday, 7/26/14

July 25, 2014

Main – CrossFit View Public Whiteboard Metcon (Time) Teams of Two “Hang 10″ One partner will hang from pull up rig while the other works. (safety first but be creative, the floor is lava) Transition will be a burpee “Tag in” at rig. 10 Rounds 8 Wall Balls (20#/14#) 2 Bar Muscle Ups 6 Squat […]

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Friday, 7/25/14

July 24, 2014

Main – CrossFit View Public Whiteboard Shoulder Press (3×10 (deload~50% light) ) Metcon (Time) L2/3 15-12-6 (Sprint) Thrusters (135, 95#) Bar Muscle-ups (Form, two arm transition) Metcon (Time) L1 15-12-6 (Sprint) Thrusters (95, 65#) Chest to Bar Pullups (Form, low on chest) Metcon (Time) Baseline 15-12-6 (Form, upright torso) Thrusters (65, 45#) Ring Rows

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Thursday, 7/24/14

July 23, 2014

Main – CrossFit View Public Whiteboard Deadlift (3×8 (deload~60% light) ) Metcon (AMRAP – Reps) L2/3 EMOM 7 Minute 15 Burpees Metcon (AMRAP – Reps) L1 EMOM 7 Minute 12 Burpees Metcon (AMRAP – Reps) Baseline EMOM 7 Minute 10 Burpees

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Wednesday, 7/23/14

July 22, 2014

Main – CrossFit View Public Whiteboard Bench Press (3×10 (deload ~50% light) ) Metcon (Time) L2/3 4 rounds of: 5 KB Swings (70,53#) 10 Alternating KB/DB Clean to Press (70,53#) 5 Box Jumps (30,24in) Metcon (Time) L1 4 rounds of: 5 KB Swings (53,35#) 10 Alternating KB/DB Clean to Press (53,35#) 5 Box Jumps (24,20in) […]

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Tuesday, 7/22/14

July 21, 2014

Main – CrossFit Coaches skills after METCON, muscle ups or pull up progression 3x max reps. View Public Whiteboard Metcon (AMRAP – Rounds and Reps) L2/3 20 min AMRAP 10 Burpee Pull-ups 20 Wall Ball (20,14#) 30 Double Unders Metcon (AMRAP – Rounds and Reps) L1 20 min AMRAP 10 Pull-ups 20 Wall Ball (14,12#) […]

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Monday, 7/20/14

July 20, 2014

Main – CrossFit View Public Whiteboard Back Squat (3×8 (deload ~60% light) ) Metcon (AMRAP – Rounds) L2/3 10 Min AMRAP 3 Bar Muscle Ups 6 Burpee Box Jump (30,24) 9 Toes to Bar Metcon (AMRAP – Rounds) L1 10 Min AMRAP 3 Chest to Bar Pullups 6 Burpee Box Jump (24,20) 9 Knees to […]

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Saturday, 7/19/14

July 18, 2014

Main – CrossFit View Public Whiteboard Metcon (Time) Teams of Two: Suggested attack by 5′s Run 800 meters with a 45lb plate 10 Dead Lifts (275, 185#) 20 Handstand push-ups 30 Box Jumps (24,20) 40 Wall Ball (20,14#) 50 Double Unders Run 800 meters with a 45lb plate

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