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  • Wednesday – 022118

    Warm-up 3 rds 10 RDLs 10 goblet mobility squats 10 protract/retract push-ups Workout of the Day 3 rds 15 power cleans (135/93) 30 back squats 10 muscle ups *25 min cap *MU…

  • Monday – 020518

    Warm-up 3 Rds 10 pullup retractions 10 goblet mobility squats 30 seconds jump rope Workout of the Day Open workout 15.3 14 minute AMRAP 7 muscle ups 50 wall balls (20/14) 100…

  • Monday – 012218

    Gymnastics/Midline 12 min EMOM 1st- AMRAP MU 2nd- 15 GHDs *MU sub is ring dips, pushups, ring pushups Workout of the Day 10 RFT 10 Kb swings (70/53) 10 burpees 25 double…

  • Tuesday – 121917

    Gymnastics 6 min AMRAP of muscle ups *Scale to: 6 min ladder Pullups Pushups *by 2’s Workout of the Day “Annie” 50-40-30-20-10 reps for time of: Double-unders Sit-ups Post your scores to…

  • Tuesday – 112817

    Gymnastics E2MOM (Every 2nd Minute on the Minute) for 12 minutes: Set of unbroken MU *Scale to CTB *Scale to 1 min AMRAP/1 min rest *Tabata scoring Workout of the Day Death…

  • Friday – 111717

    Warm-up 3 rounds 10 IYT’s with plates 10 pro/ret pushups Workout of the Day 15-12-9 Muscle ups 100 double unders after each round Then 21-15-9 HSPU Burpee Then 800m run *MU sub…

  • Monday -103017

    Olympic EMOM for 10 minutes, go as AHAP (As Heavy As Possible): Clean+2 push press *record highest Workout of the Day CrossFit Games Open 12.4 / 13.3 Complete as many rounds and…