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2/14/23 19.1
Warm up 1 minute row 1/2 mile run 10 barbell clusters Conditioning ABABA A-AMRAP4 19 wall ball 19 calorie row B-1/2 mile run Accessory Db...
John McGuire
Feb 13, 20231 min read
2/13/23 power clean, bench, back squat x6
warm up 1 minute row 1 minute bike 2 rounds 3 inch worm push ups 3/3 knees over toes split squat then 2 rounds 5 burpee long jumps 5/5...
John McGuire
Feb 13, 20231 min read
2/11/23 open wod 21.3
Open 21.3 For total time: 15 front squats 30 toes-to-bars 15 thrusters Rest 1 min. 615 front squats 30 chest-to-bar pull-ups 15 thrusters...
John McGuire
Feb 10, 20231 min read
2/10/23 cardio circuit
Circuit class
John McGuire
Feb 9, 20231 min read
2/9/23 Becky
Warm up 1/2 mile run Bergener warm up Conditioning "BECKY" CFT 1/2 mile run 30 squat snatches 95/65 1/4 mile run 30 hang cleans 95/65 200...
John McGuire
Feb 8, 20231 min read
2/8/23 karen
Warm up/ 1 minute bike Then 5 rounds 3 tempo ring dips 6 hang squat cleans 9/6 cal bike Conditioning Karen CFT 150 wall ball 20/14 10...
John McGuire
Feb 8, 20231 min read
2/7/23
Warm up 1 minute row Then 2 rounds 5 inch worm push ups into a long jump 5/5 reverse lunges Strength Deadlift-Work up to 225/155 or a...
John McGuire
Feb 6, 20231 min read
2/6/23 Front squat x 2
Warm up 1 minute bike 5x3- second wall facing squat holds 30 second active hang 30/30 side planks on BOSU Then 12-9-6-3 Empty barbell...
John McGuire
Feb 5, 20231 min read
2/4/23 crossfit open WOD 15.4
AMRAP8 3 handstand push-ups 3 cleans 6 handstand push-ups 3 cleans 9 handstand push-ups 3 cleans 12 handstand push-ups 6cleans 15...
John McGuire
Feb 4, 20231 min read
2/3/23
cardio circuit
John McGuire
Feb 2, 20231 min read
2/2/12 Open workout 16.3 + Bench press x 2
Warm up 1 minute row 10 Scap pull ups 10 Scap push ups 10 squats Then A or B A 3 rounds 3 negative chin ups 5 floor to overheads B...
John McGuire
Feb 1, 20231 min read
2/1/23 Deadlift x 6
Warm up 50 kb swings 40/ 40 second side plank 30 banded lat pull downs 20 second L sit Strength Deadlift-Build a heavy 6 Conditioning 3...
John McGuire
Jan 31, 20231 min read
1/31/23 push press x 2
Warm up 1/2 mile run 30 second goblet squat hold 30 second handstand hold 30 second active hang Then 2 rounds 5 barbell...
John McGuire
Jan 30, 20231 min read
1/30/23 back squat x 4
Warm up Bike 1 minute Squat hold 30 seconds Then 2 rounds 7 deadlifts 7 overhead squats Then 7 squat snatches Strength Back squat-Heavy 4...
John McGuire
Jan 30, 20231 min read
1/28/23 open workout 19.3
Workout 19.3 For time:200-ft. dumbbell overhead lunge50 dumbbell box step-ups50 strict handstand push-ups200-ft. handstand walk 50-lb....
John McGuire
Jan 27, 20231 min read
1/27/23 cardio circuit
6 rounds 1 minute on 15 second rest between Calorie bike Alternating kb swings Plank with alternating leg raises Cal row
John McGuire
Jan 26, 20231 min read
1/26/23 16.2
Open workout 16.2 Weights will be adjusted to your ability Just for fun, here's Matt doing this one https://youtu.be/sv-8fPp_hqs AMRAP in...
John McGuire
Jan 25, 20231 min read
1/25/23 close grip benchx6
Warm up 15-12-9 Ball slams Hand release push ups Strength Close grip bench.Heavy 6 Conditioning ABACA A-CFT 20 Double kb cleans 53s/35s...
John McGuire
Jan 24, 20231 min read
1/24/23 snatch x 2
Warm up 1 minute row 1 minute plank hold Then Practice double unders for 2 minutes Strength Power snatch or high pull-Heavy 2...
John McGuire
Jan 23, 20231 min read
1/23/23 strict press x 4
Warm up 1 minute handstand hold 30 second dead hang Then 3 rounds 5 inch worm push ups 10 second active hang Then Negative pull ups 3x3...
John McGuire
Jan 22, 20231 min read
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