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01/22/2018

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CrossFit Seek and Destroy - CrossFitStrengthBS3x10 Male Scaled- 135 Int.- 185 RX- BW Female Scaled- 95 Int.- 135 RX- BWMetconMetcon (AMRAP - Reps)CrossFit Terminology Test -Using a white board write down your answer. - Coach asks the question. I.E.- What does RFT stand for? Correct answer- 5 Jumping Jacks Incorrect-…

01/18/2018

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CrossFit Seek and Destroy - Small Group TrainingWarm-upWarm-up (No Measure)Mobilize Then... 10 Rib Rolls 10 Toe Curl 10 Leg Lowers 10 Bird Dogs 10 Fire Hydrants 10 Scared Cats 5 Clock RotationConditioningMetcon (Time)12-9-6-3 Cal. Airdyne BBJStrengthDL10x3 DL @120% 1RM CleanMetconMetcon (Time)3 Rounds 12 SDLHP 75/55 8 T2B 4 Strict Pull-Ups

01/17/2018

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CrossFit Seek and Destroy - Small Group TrainingWarm-upWarm-up (No Measure)10 Rib Rolls 10 Toe Curl 10 Leg Lowers 10 Bird Dogs 10 Fire Hydrants 10 Scared Cats 5 Clock Rotation Then... 2 Rounds 5 :20 Goblet Holds 3 Inch Worms Next... Band Distractions Finally... Burgener(Clean)StrengthCleans and Pulls3x3 Pause DL+1 Hang…