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CrossFit in Tallahassee

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  • 08/10/17--02:00: Aug 10, 2017
  • CrossFit Black Box – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) AMRAP in 30min: 800m Run 40 Abmat Sit-ups 20 Turkish Get-ups, 53/35 (10 each arm)*For partial rounds: 800m = 8reps (1 per 100m completed) Cool Down -200m walk immediately following finish -Cobra pose -Pigeon pose Competitor/Accessory Split Jerk (1-1-1-1-1-1-1) 7 sets of 1 … Continue reading Aug 10, 2017

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  • 08/11/17--02:00: Aug 11, 2017
  • CrossFit Black Box – CrossFit Metcon Metcon (Time) 10-8-6-4-2 Power cleans, 185/135 50-40-30-20-10 Double Unders (x2 singles) Cool Down -Banded hamstring stretch -20 dislocators w/pvc -Rollout feet with lax ball Competitor/Accessory Back Squat (2-2-2-20) 3 attempts at finding a heavy 2 then take 70% of your 2 reps and hit 20 reps with it. score … Continue reading Aug 11, 2017

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  • 08/12/17--02:00: Saturday Partner WOD
  • CrossFit Black Box – Group/Partner WOD Metcon (Time) Teams of 3 For Time 120 Calories Row 90 Toes to Bar 60 Deadlifts 225/155 ———————————— 90 Calories Row 60 Toes to Bar 30 Deadlifts 255/175 ———————————— 45 Calories Row 30 Toes to Bar 15 Deadlifts 275/185 *one athlete is always holding a wall sit as the … Continue reading Saturday Partner WOD

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  • 08/14/17--02:00: August 14, 2017
  • CrossFit Black Box – CrossFit Kelly (Time) 5 Rounds for time of: 400m Run 30 Box Jumps, 24” / 20” 30 Wall-Ball Shots, 20# / 14# Cool Down KB Calf Smash Couch Stretch Banded Hamstring Stretch Competitor/Accessory Bench Press (2-2-2-2-2-2-2-2) 8 sets of 2 reps, building up to a heavy double for the day Ring … Continue reading August 14, 2017

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  • 08/15/17--02:00: Aug 15, 2017
  • CrossFit Black Box – CrossFit Metcon (Time) For Time 10ft KB Weighed Bear Crawl 70/53 25 Toes to Bar 10ft One Arm KB Farmer’s Carry 70/53 ———————————— 20ft KB Weighed Bear Crawl 70/53 20 Toes to Bar 20ft One Arm KB Farmer’s Carry 70/53 ———————————— 30ft KB Weighed Bear Crawl 70/53 15 Toes to Bar … Continue reading Aug 15, 2017

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  • 08/16/17--02:00: Aug 16, 2017
  • CrossFit Black Box – CrossFit Weightlifting Snatch (21×1) 21 min Clock 0:00-7:00 1 High Hang Snatch (from the hips) 7:00-14:00 1 Hang Snatch (Above the knees) 14:00-21:00 Full Snatch Score is heaviest successful lift. *Athlete’s weight choice. Go as heavy as you safely can* Competitor/Accessory Metcon (No Measure) 3×15 Sandbag Glute Bridges 3×12 Single Leg … Continue reading Aug 16, 2017

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