Tag

gym

Saturday 120713

Fitness and Sport   WOD For time: 30-20-10-20-30 reps of: Kettlebell Swings  (53/35) Box Jumps (24/20) 500m Row after ever round  
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Friday 112913

WOD   8 Minute AMRAP Teams of two complete an ascending Ladder (3.6.9.12.15..) of: Deadlift (275/185) Strict C2B Pull ups One athlete does a full round, while the other rests.   Fitness   10 minutes Double Under Practice   Sport   2 minute AMRAP:  Double
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Tuesday 112613

WOD 30 minute EMOM Odd:  15 Burpees Even:  15 Cals on rower   Fitness 10×10 Squat Therapy 15 minute time cap   Sport 10×10 slow OHS (45/35)  work positioning and technique 15 minute time cap   25 Days of Christmas  3 minute AMRAP: 7 Pushups
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Sunday 111713

Fitness:   WOD:   1)  Diane        21-15-9 Handstand Push-ups Deadlifts (225/155)   WOD Strategy: Diane is designed to be a face paced workout that should be done in less than 10 minutes. If it takes you any longer, then you did not sc
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Saturday 111613

Fitness and Sport   TEAM WOD:   Teams of 3 (one works, two rest) 3 Rounds for time of: 50 Power Cleans (135/95) 1500m row (must switch every 250m)      
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Thursday 111413

Fitness   WOD: 21-15-9: HSPU Chest to Bar pull-ups  Row 500m after each round 15 minute time cap   Snatch Skills: Overhead Squat Therapy 15 minute time cap   Squats: 2×10 Back squat   Sport:   WOD: 21-15-9: HSPU Chest to Bar pull-ups  Row&n
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Fall Face Off: Daniel Tyminski

​ Brought to you by:   Come in for coffee and a second opinion. After your visit with the Mirkovic Teal Group, you will receive a $100 gift certificate to Albany CrossFit and CrossFit Clifton Park.   To learn more click here.
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