Workout of the Day “Jorge” For time: 30 GHD sit-ups 155 pound Squat clean, 15 reps 24 GHD sit-ups 155 pound Squat clean, 12 reps 18 GHD sit-ups 155 pound Squat clean, 9 reps 12 GHD sit-ups 155 pound Squat…

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Workout of the Day CrossFit Games Open Workout 18.4 21-15-9 reps for time of: Deadlift, 225/155 lbs. Handstand pushups then 21-15-9 reps for time of: Deadlift, 315/205 lbs. Handstand walk 50′ after each set of deadlift 9 minute time cap…

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Workout of the Day “Danny” As many rounds as possible in 20 minutes of: 30 box jumps (24″ box) 20 push press (115 lbs) 30 pull-ups Compare to 161209 Post your results to the Whiteboard.

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Workout of the Day Open gym

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Workout of the Day Deadlift Find your 3 rep max. Use a 3-3-3-3-3-3-3 rep scheme Compare to 171129 Post your scores to the Whiteboard.  

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Workout of the Day “Hammer” 5 rounds, each for time, of: 135/95 pound Power clean, 5 reps 135/95 pound Front squat, 10 reps 135/95 pound Jerk, 5 reps 20 Pull-ups *Rest 90 seconds between each round Post your scores to…

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Workout of the Day CrossFit Games Open Workout 18.3 2 rounds for time or AMRAP in 14 minutes of: 100 double-unders 20 overhead squats, 115/80# 100 double-unders 12 ring muscle-ups 100 double-unders 20 single arm dumbbell snatches, 50/35#, alternating each…

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Workout of the Day CrossFit Games Open Workout 18.3 2 rounds for time or AMRAP in 14 minutes of: 100 double-unders 20 overhead squats, 115/80# 100 double-unders 12 ring muscle-ups 100 double-unders 20 single arm dumbbell snatches, 50/35#, alternating each…

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Workout of the Day As many efforts as desired to establish: Max Plank Hold then Max Rep Kipping Pull-ups then Max Rep Push-ups followed by… Dodgeball Workout of the Day Make up any workout that you missed from Monday through…

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Workout of the Day 1 Mile Run Compare to 180227 then Basketball Non Nobis 180308 “Wittman” 7 rounds for time of: 15 Kettlebell swings (1.5/1 pood) 15 Power cleans (95/65 lbs) 15 Box jumps (24″/20″ box) Compare to 170703 Post…

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