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012224-012624



Monday

Ten Thousand People 

Every 4 Minutes x 6 Sets:

25/20 Calorie Machine (alt. Ski, Row, Bike)

8 Front Squat (from floor) @ 60-70%

 

Fitness:

20/15 Cals

10 DB Squats


*We designed this workout to use the same weight across all 6 sets.


 

Tuesday

Dan 

AMRAP 18

1 Deadlift 275/185

5 Pull Up

7 Push Up

9 Toe to Bar

400m Run


This workout is in memory of Dan Brockunier, who passed away on Tuesday January 22nd, 2019.

The numbers 1, 5, 7, 9 = 22, the day of Dan's passing.

The heavy deadlift represents Dan's love of deadlifting heavy.

 

Norisse, Caitlin, and Noel created this workout in Dan's name.


 

Wednesday

Lost In Your Eyes 

For Time

18/15 Cal Ski

15 Burpee Box Jump 24/20

6 Wall Walks

15/12 Cal Ski

12 Burpee Box Jump

4 Wall Walks

12/9 Cal Ski

9 Burpee Box Jump

2 Wall Walks

 

14min Cap

 

Fitness:

Regular Burpees

9,6,3 Inch Worm + Push Ups

 

RX+:

150ft, 100ft, 50ft HSW


 

Thursday

Dog Without a Home 

28 Minute Flow

100m KB (2) Front Rack Carry

1000/800m Row

100ft DBl KB OH Carry

50/45 Cal Bike

100m Farmer Carry


 

Friday

CrossFit Games Open 17.5 (Time)

10 rounds for time of:

9 thrusters 95# / 65#

35 double-unders


Cap is 16 minutes


Core Me Crazy 

3 Rounds Steady Flow

10 Medball Overhead Sit-Up

10 Half Kneeling Pallof Press

:30 Quadruped Hover + Bird Dog

:30 Superman Hold

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