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Thursday 5/11/17

CrossFit Quiver – CrossFit Warm-up 5 minute stretch 200m Run 25 Push Ups 25 Sit Ups 25 Squats Bench Press (5 x 3) Start at 65% Metcon (AMRAP – Rounds and Reps) AMRAP 12 1 Dead 1 Hang Power Clean… Read more »

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Wednesday 5/10/17

CrossFit Quiver – CrossFit Warm-up 5 min stretch 10 Pause Goblet Squat Dynamic Warm Up Back Squat 1 x 8 @ 30X1 @ 50% 1 x 8 @ 30X1 @ 65% 1 x 8 @ 30X1 @ 75% Metcon (AMRAP… Read more »

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Tuesday 5/9/17

CrossFit Quiver – CrossFit Warm-up 2 Bear Crawls 25 PVC OH Lunge 15 Burpees Strict Press (5 x 5 @ 65%) Metcon (Time) 5 RFT 10 OHS 10 Burpee Box Jump 400 Meter RunRx: 115/75# & 24/20″ Scaled: 95/55# &… Read more »

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Monday 5/8/17

CrossFit Quiver – CrossFit Warm-up 400m Run 2 Rounds 15 BB Good Morning 15 BB Wipers 15 BB OH Lunge Bulgarian Split Squat (3 x 5 per leg) Start at 20% of your back squat ORMSingle leg squat, elevate the… Read more »

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Friday 5/5/17

CrossFit Quiver – CrossFit Warm-up 5 min stretch With a barbell: 10 Hand Power Snatch 10 Thruster 10 Back Squat 10 Good Morning Metcon (AMRAP – Rounds) Gymnastic Conditioning3 Sets: 2 Strict C2B 2 Kipping Pull Ups 2 Bar MU… Read more »

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Thursday 5/4/17

CrossFit Quiver – CrossFit Warm-up 5 Min Stretch Burgener Warm Up Metcon (Weight) Barbell Work 10 Squat Snatch @ 65% 10 Squat C&J @ 65%Score your S + C&J weight Banded KBS Stand in/on band, loop around KB. 70/53 Metcon… Read more »

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Wednesday 5/3/17

CrossFit Quiver – CrossFit Warm-up 5 min stretch 20 Lunges 20 Push Ups 20 Pull Ups 20 Ring Dips Bench Press (Work to a heavy set of 6) Suz (Time) 50 Sit Up 40 Lunges 30 TTB 20 Push Ups… Read more »

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Tuesday 5/2/17

CrossFit Quiver – CrossFit Warm-up 5 min stretch 400m Run 2 Rounds: Bear Crawl 10 TTB 10 Burpees Hang Power Snatch + OHS 1 x 2 @ 60% 1 x 2 @ 65% 1 x 2 @ 70% 3 x… Read more »

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Monday 5/1/17

CrossFit Quiver – CrossFit Warm-up 5 Minute Stretch With PVC: 15 OHS 15 Good Morning 15 Back Squat 200m Run Sumo Deadlift Start @ 50%, work to a heavy set of 4 Metcon (AMRAP – Reps) AMRAP 5 400m Run… Read more »

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Friday 4/28/2017

CrossFit Quiver – CrossFit Warm-up 5 min stretch With PVC 10 Power Snatch 10 OHS 10 Power Clean 10 Front Squat Squat Clean and Jerk (Work to a heavy double) Metcon (Time) Buy in: 25 WBS 5 Rounds: 10 Burpees… Read more »

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