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Thursday 4/13/17

CrossFit Quiver – CrossFit Warm-up 2 Rounds 400m Run 15 Burpees Athlete’s Choice 10 mins of a skill HSW DU Butterfly Pull Ups HSPU kip Light Macho Man (AMRAP – Rounds) EMOM 20 For as long as possible – until… Read more »

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Wednesday 4/12/17

CrossFit Quiver – CrossFit Warm-up 3 Rounds of Chelsea 5 Pull Ups 10 Push Ups 15 Squats Bent Over Row (3 x 3) GHD Situps (3 x 10) Metcon (AMRAP – Rounds and Reps) EMOM 15 Alt Min 1: 20… Read more »

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Monday 4/10/17

CrossFit Quiver – CrossFit Warm-up 400m Run 2 Rounds 10 Push Ups 10 Good Mornings 30 Second Plank Bear Complex (5 x 1) Power Clean Front Squat Push Press Back Squat Second Push Press Metcon (AMRAP – Reps) AMRAP 5… Read more »

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Friday 4/7/17

CrossFit Quiver – CrossFit Warm-up 2 Rounds 200m Run 30 Sec Atlas Ball Hold 10′ HSW/10 Kick to Handstand 10 Pistols Front Squat (Work to heavy double) Back Squat (Work to heavy double) Metcon (AMRAP – Rounds and Reps) AMRAP… Read more »

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Thursday 4/6/2017

CrossFit Quiver – CrossFit Warm-up 5 Min Stretch Dynamic Warm Up 200m Run/Row Rope Climb (5 x 1) Handstand Walk (10 min HSW Practice) Metcon (AMRAP – Reps) EMOM 16 Alt Min 1: 3 Power Cleans 155/115 Min 2: 20… Read more »

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Wednesday 4/5/2017

CrossFit Quiver – CrossFit Warm-up Bear Crawl 10 Walking Push Ups 10 KBS 10 Pull Ups 400m Run Bench Press (Work to a heavy set of 5) Cement Mixer (AMRAP – Rounds and Reps) 5 Rounds Every 3 minutes 400m… Read more »

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Monday 4/3/17

CrossFit Quiver – CrossFit Warm-up 400m run 10 Walking Push Ups 10 Squats 10 Good Mornings 10 Snatches 10 Burpees Snatch (Work to a heavy double) Metcon (Time) 6 RFT 6 HSPU 6 Power Cleans 135/95 6 Burpees over bar

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Meh

CrossFit Quiver – CrossFit A: Metcon (Time) 5 RFT 12 pull ups 12 burpees 12 Russian twists 12 WBS 200m run B: Metcon (Time) 5 RFT 6 S Clean 135/95 8 Burpee O B 10 Russian Twist 12 WBS 200m… Read more »

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