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  • 04/01/2015

    CROSSFIT FLIGHT – CrossFitView Public WhiteboardWarm-upBox Jump/ Deadlift (No Measure)Pick 1 Row 500 / Run 400 / Jump Rope 3 min 2 Rounds 3 x Inch Worm Push-Ups 6 x Burpees 9 x Jump Squats 12 x Good MorningsStrengthME: Front Squat (1RM)WODCrossFit Games Open 14.5 (Time)For Time: 21 Thruster, 95#/65# 21 Bar Facing Burpees 18

  • 03/31/2015

    CROSSFIT FLIGHT – CrossFitView Public WhiteboardWarm-upCoach Call Out Total Body (No Measure)Down & Back Pass Thru’s Around the world Lateral PVC Hops Super Squat/Spiderman Air Squats Push Ups Front Squats Sit-ups OH SquatsStrengthBamboo bar KB Bench (5 x 8 )Go lighter than previous 10×3. This is a volume not speed day. Nice and controlled don’t

  • 03/30/2015

    CROSSFIT FLIGHT – CrossFitView Public WhiteboardWODCrossFit Games Open 15.5 (Time)For Time: 27 Calorie Row 27 Thrusters, 95# / 65# 21 Calorie Row 21 Thrusters, 95# / 65# 15 Calorie Row 15 Thrusters, 95# / 65# 9 Calorie Row 9 Thrusters, 95# / 65#CrossFit Games Open 15.5 Scaled (Time)For Time: 27 Calorie Row 27 Thrusters, 65#

  • 03/28/2015

    CROSSFIT FLIGHT – CrossFitView Public WhiteboardWODCrossFit Games Open 15.5 (Time)For Time: 27 Calorie Row 27 Thrusters, 95# / 65# 21 Calorie Row 21 Thrusters, 95# / 65# 15 Calorie Row 15 Thrusters, 95# / 65# 9 Calorie Row 9 Thrusters, 95# / 65#CrossFit Games Open 15.5 Scaled (Time)For Time: 27 Calorie Row 27 Thrusters, 65#

  • 03/26/2015

    CROSSFIT FLIGHT – CrossFitView Public WhiteboardWarm-upBench Warm Up (No Measure)3 Rounds 10 x Jumping Jacks 10 x Arm Circles ea arm ea direction 10 x Push -Ups 10 x Band Pull-ApartsStrengthME: Floor Press (1RM)Keep Butt on groundWODMetcon (AMRAP – Reps)2 Min @ ea station for Reps/Cals Dips (Rings, Parallel Bars or Matador) Slam Balls 30/20

  • 03/25/2015

    CROSSFIT FLIGHT – CrossFitView Public WhiteboardWarm-up:15 Lower (No Measure)3 Rounds :15 Jumping Jacks :15 Samson Stretch :15 Kettlebell Swings :15 Goblet SquatsStrengthEMOM 14 Even: 3 reps @ 65% of 1RM Deadlift Odd: Max Strict Pull-UpsDE: Deadlift (3 Reps @ 65% of 1RM)WOD8 Min Partner Pacesetter (AMRAP – Reps)8 Min Partner AMRAP 8 x Snatch 95/65

  • 03/24/2015

    CROSSFIT FLIGHT – CrossFitView Public WhiteboardWarm-upCoach Call Out #2 (No Measure)Burpees Potato sack squats Mr. Universe Buddah belly Inch worm push-ups Mt. Climbers Spiderman stretch Scorpions PretzelStrength20 Minutes to find 1RM Back Squat531: Back Squat (1RM)WODBurpee Box Jump Thruster Ladder (AMRAP – Reps)Buy In: (before every round) 5 x Burpee Box Jumps 24/20 RD1 0:00