***UPDATED…***
Already Been Getting Texts Asking If This WOD Can Be Done Within The Hour & The Answer Is Hell Yea!!! Even Moving “Slow & Controlled”…
Here Are My Times From The 1st Week I Tried It… Everyday I Performed The Entire CrossFit Core Series… Starting Off Really Slow On Monday & Picking Up The Pace Day By Day… But Still Not Going “Balls To The Wall”… Good Luck!!!
Alright… The Entire CrossFit Core Series Mashed Into One… Without Any Running!!! Just 1 Row @ The End…
I Opened Up The Schedule To Fit 20 Athletes Each Class… Feel Free To Come In Early To Beat The Heat!!!
Be Sure To Check Out The Comments Section On FaceBook For All The Scores From Monday-Thursday…
When You Come In Today… As Long As The Previous Class Is Done… Set Up Your Rack With Your BarBell… Or Set Up Your Rack With Multiple BarBells/PVC Pipe/MedBall… Use Whatever You Used During The Week… Don’t Go Heavier!!!
We’re Gonna Get Crazy Today Ladies & Gents… I’m Talking Turning It All The Way To 65%!!! You Can Safely Get On The Freeway…
WOO-HOO!!! Hold On To Your Butts!!!
Yes… We’re Going To Speed Up The Movements A Little Bit… Not By Much…
DON’T LET EVERYTHING GO TO SHIT JUST BECAUSE THE CLOCK IS RUNNING!!!
Happy Friday… Oh Yea… & Hello/Bye Bye “Abs”…
***DON’T FORGET TO SIGN UP ON ZEN PLANNER & ON THE WHITEBOARD IF YOU PLAN ON JOINING US SATURDAY MORNING!!! THE MORE THE MERRIER!!! 4 COMPETITION WODs THAT CAN BE SCALED/MODified TO FIT ANYONE!!! BE AT THE STATION BY 8:45AM WITH YOUR TEAM MATES!!!***
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ALRIGHT… HERE WE GO!!!
Strength… Rest Day!!!
MetCon…
***Barbell… M-45lbs/F-35lbs OR Lighter…***
Not For Time… “As Slow As Possible…”
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25 Air Squats
25 Strict AbMat Sit Ups
25 Back Squats
25 Strict AbMat Sit Ups
25 Front Squats
25 Strict AbMat Sit Ups
25 OverHead Squats
25 Strict AbMat Sit Ups
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25 Push Ups
25 Strict AbMat Sit Ups
25 Strict Presses
25 Strict AbMat Sit Ups
25 Push Presses
25 Strict AbMat Sit Ups
25 Push Jerks
25 Strict AbMat Sit Ups
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25 Pull Ups Or MOD
25 Strict AbMat Sit Ups
25 Deadlifts
25 Strict AbMat Sit Ups
25 Sumo Deadlift High Pulls
25 Strict AbMat Sit Ups
25 Hang Cleans
25 Strict AbMat Sit Ups
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25 Hang Muscle Snatches
25 GHD Sit Ups Or MOD
25 Thrusters
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500 Meter Row… TIME!!!
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Yes… That’s 300 STRICT Sit Ups & 25 GHD Sit Ups…
3…2…1…GO!!!
Mando
8.9.2018 WOD & Scores…
RainCrossStrengthandConditioning 