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Saturday 7.22.2017

*We have several teams competing at the “Backyahd Games” at Industrial Revolution CrossFit in Pawtucket today.  Head over and show them your support! “FITNESS” & “PERFORMANCE” In teams of two, with only one partner working at a time, complete: 100 Burpees 100 Ground to Overhead (95/65 or DBs) 100 Box Jump Overs (24/20″) Teammates may […]

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Friday 7.21.2017

“FITNESS” A. Four sets of: Back Squat x 6 reps @3011 Rest 45 seconds Strict Pull-ups x 6-8 reps @2111 Rest 45 seconds Reverse Snow Angels x 8-10 reps (slow and controlled, face down on a bench; hold 2.5 pound plates in each hand) Rest 45 seconds B.Complete as many rounds and reps as possible […]

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Thursday 7.20.2017

“FITNESS” A. Three sets of: Deadlift x 8-10 reps @2011 Rest 60 seconds Single Arm Dumbbell Press x 6-8 reps each arm @2011 Rest 60 seconds Supine Ring Rows x 8-10 reps @2111 Rest 60 seconds B. In teams of two, switching every 10 reps, complete as many rounds and reps as possible in 15 […]

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Wednesday 7.19.2017

“FITNESS” & “PERFORMANCE” A. Three sets of: Turkish Get-Ups x 2-3 reps each arm Rest 60-90 seconds L-Sit Tuck to Extension x 7-10 reps (extend the legs for 2-5 seconds, pull them in for 2-5 seconds and repeat) Rest 60-90 seconds B. Every 5 minutes, for 20 minutes (4 sets) complete: 10 Alternating Dumbbell Snatches 30 […]

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Tuesday 7.18.2017

“FITNESS” & “PERFORMANCE” A. Four sets of: Front-Racked Reverse Lunges x 6 reps each leg @2011 Rest 30 seconds between legs, and 30 seconds before moving on to… Ring Push-ups x Max Reps @1111 Rest 90 seconds B. Complete as many rounds and reps as possible in 7 minutes of: 7 Box Jumps or Step-Ups […]

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