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Friday 10.20.17

Training: A. 3 sets 12 banded WYTs 10 L/L squat 10 lateral lunges B. EMOM x 12 min Back squat x 1, building C. For time: Row 1k 3 rds of DT @115/75 Row 750m 2 rds of DT Row… Read more »

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Wednesday 10.19.17

Training: A. Row Game – 100m x 6 rounds B. Close grip bench press 10, 8, 6, 4, 2, build to a heavy for each C. EMOM x 16 min ODD – DB bench press 50/35 x 10-14 reps Even… Read more »

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CrossFit Devotion workout for Monday 10.16.17

Training; A. 3 sets 10 kip swings on pull ups bar 10 lateral lunges 15 sec Samson stretch each side B. Every 90 sec x 12 min ( 8 sets ) 3 squat cleans + 1 front squats, building each… Read more »

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CrossFit Devotion workout for Saturday 10.14.17

Training; A. Group Warm up B. Teams of two complete 100 AB cals 75 Hang Pover clean 135/95 50 Shoulder to overhead 75 burpee over bar 100 Ab cals

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CrossFit Devotion workout for Friday 10.13.17

Training: A. 3 sets 12 banded WYTs 10 L/L squat 10 lateral lunges B. Back squat @ 31×1 2, 2, 2, building C. EMOM x 14 min ODD – 12 thrusters 95/65 EVEN – 12 Toes to bar

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CrossFit Devotion workout for Wednesday 10.11.17

Training; A. 3 sets 15 banded good mornings 5 candlesticks 30 sec HS hold on wall or free standing B. Build to a heavy 5 rep Sumo Deadlift *reset and open hand on each rep C. For time: 10 Deadlifts… Read more »

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CrossFit Devotion workout for Tuesday 10.10.17

Training; A. 3 sets 10 push up pull throughs 50ft burpee broad jump 10 banded WYTs B. Push Press 5-3-1, build to a heavy for each set C. 5 min AMRAP 15/12 AB cals 12 dead lifts 185/115 9 hspu… Read more »

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