Sunday

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Starting Next week we will be doing some bench mark wods along with some Olympic lifting 1rm. We will revisit these bench marks following a 5 week program. More to follow.

Sunday

Bench 1rm

Wod

2 min on / 1 off

Rope climbs

Ring dips

Box jumps

Rowing

2rds

Friday

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Visit us on Facebook to vote for when you would like to see a yoga class! Saturday? Sunday? Weekday evening? Let us know by leaving a comment.

Great work to everyone who did the 5km run today! You all did great!

Friday

Mobility

Wod

50-40-30-20-10

Double unders

Sit ups

Between each rd you must do

2rds

10 push ups

5 pendlay rows 95/65

Thursday

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5km run

If you make it back in under 30 mins. Complete max thrusters@135/95 in remaining time.

Wednesday

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Stength

5×3 strict press

Wod

Emom 20

Odds

10 shoulder 2 over head

Evens

10 kettle bell swings

Tuesday

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Strength

Front squats

3×3

Wod

21-15-9

Front squats @155/105

Overhead lunges @45/25

Finish with an 800m run

Monday

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CrossFit Select is happy to announce the 3rd annual CrossFit select in house games!



Date: September 14

Time: starting @9am

Sign up online

Only for Cfs members!



Come out for a day of fun! There are two catorgies. Rx (men/women), scaled (men/women). Please sign up online by visiting September 14th on the online schedule. check out Facebook for more info!





Strength

Bench press 5×1



Wod

30-20-10

Hspu

Power snatches@75/45

Box jumps

C2b pull ups

Friday

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Every 90 seconds

5 burpees

Then increasing weight for a squat clean.

After you are unable to make a lift compelete as many wall climbs in 5 mins as possable

Thursday

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Strength

5×5 Pendley rows

Wod

21-15-9

Toe2bar

Push ups

Lunges with 45/25 overhead

50 double unders before each set