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Sunday, November 18, 2018

CrossFit MPH – Aerobic Conditioning WOD

Metcon (AMRAP – Rounds and Reps)

as many reps as possible in 25 min:

12x overhead squat @ 95/65-lbs.

24x lateral bar hops

600m run

Turbo Saturday, November 17, 2018


With a continuously running clock, establish a one-rep max clean in nine minutes.

then, “Partner Hotshots 19
six rounds for time:
30x synchro squat
19x power clean @ 135/95-lbs.
7x strict pull-up
400m run

Power cleans and strict pull-ups may be divided between partners. Squats and runs must be completed together.

workout inspired by crossfit.com

Sunday, November 11, 2018

It’s time to sign up for the Holidaze Challenge! Get your board at the gym!

Death by Sit-up Beginning at Five
With a continuously running clock, complete five sit-ups in the first minute, six sit-ups in the second minute, seven sit-ups in the third minute…

Continue until you are unable to complete the required sit-ups in the designated round.

This portion of the workout is scored by the final round in which all sit-ups were successfully completed.

then, for time:
1500m row