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July 2021 Kelly Comiskey
Name: Kelly Comiskey How long have you been doing CrossFit? Since March 2021 How long at CrossFit Rx? March 2021 What is the best advice that you have received in CrossFit? I’ve received so much...
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Friday 20210702
Workout – Metcon (Time) 3 Sets:2 Rounds10 Thrusters (95/65)10 Chest to Bar Pull-ups-Rest 2:00 b/t sets- TARGET SCORETarget time: Sub 1:30-1:50Time cap: 2:00 minutes Scaling Option3 Sets:2 Rounds5...
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Saturday 20210703
Strength – Squat Snatch (1×1) Snatch:– Build to a heavy single in 15 mins* rest 60 seconds between sets * Strength – Clean and Jerk (1×1) Clean & Jerk for load:– Build to a heavy single in 15...
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Happy 4th, Strength, Social Media, SMS, Yoga, Birthdays, Preview
Hello Everyone and Happy 4th of July!! STRENGTH Last Week, Max Week!!! Week 8 (8-week cycle). A lot of 1×1 aka 1RM aka 1 Rep Max. Whether you’re new or seasoned, knowing your 1 Rep Max on lifts is...
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Monday 20210705
Workout – Metcon (Time) Teams of 27 Rounds177m Run (together)6 Rope Climbs (15ft) TARGET SCORETarget time: 13-15 minutesTime cap: 16 minutes Individual Option7 Rounds177m Run3 Rope Climbs (15ft)...
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Tuesday 20210706
Announcement Happy Birthday Daniel Alberts!! (not shown) Workout – Metcon (AMRAP – Rounds and Reps) GOD BLESS AMERICA 12:00 Amrap50 Wall Balls (20/14)30 Toes to Bar15 Strict Handstand Push-Ups TARGET...
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Wednesday 20210707
Announcement Happy Birthday Josh Thompson!! Workout – Metcon (Time) STARS AND STRIPES FOREVER 10-9-8-7-6-5-4-3-2-1Burpee Dumbbell Deadlift (50s/35s)– 10/8 Calorie Assault – TARGET SCORETarget time:...
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Thursday 20210708
Workout – Metcon (Time) RED, WHITE, AND BLUE 5 rounds60 Double Unders15 Hang Clean and Jerk (75/55)100ft Walking Lunge TARGET SCORETarget time: 10-12 minutesTime cap: 15 minutes Scaling Option5...
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Friday 20210709
Announcement Happy Birthday Mario Gurrola and John Alberts!!! (not shown) Warm-up Workout – Metcon (AMRAP – Rounds and Reps) AMERICAN SOLDIER 2:00 Amrap (5 sets)20 DB Bench Press (55/35)Max Calorie...
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Kids Room and Dogs
Hello everyone!! We are happy to announce the re-opening of the kids room with the following conditions; They are capable of remaining in the kids roomYou clean up after them. Please spray and wipe...
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Saturday 20210710
Workout – Metcon (Time) WHERE THE STARS AND STRIPES AND THE EAGLES FLY Teams of 2100 Pull-Ups100 Toes 2 Bar or V-Ups100 Synchro Air Squats100 Box Jumps (24/20)100 Single Arm Dumbbell Push Press...
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Monday 20210712
Workout – Metcon (Time) SUMMERTIME 50 Air Squats– into –75-60-45-30-15Double Unders25-20-15-10-5Toes to Bar– into –50 Air Squats TARGET SCORETarget time: 10-12 minutesTime cap: 15 minutes Scaling...
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Tuesday 20210713
Workout – Metcon (AMRAP – Rounds and Reps) WATERMELON SUGAR 12:00 Amrap10 Single Arm Dumbbell Push Press (L) (50/35)25ft Single Arm Overhead Dumbbell Walking Lunge (L) (50/35)10 Single Arm Dumbbell...
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Wednesday 20210714
Announcement Happy Birthday Aaron Funk!! (Not shown) Workout – Metcon (No Measure) A SUMMER SONG Workout:Tabata Calorie Assault Bike (8 rounds)– Rest 2:00 –Tabata Calorie Row (8 rounds)– Rest 2:00...
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Thursday 20210715
CrossFit Rx – CrossFit Announcement Happy Birthday John Clark and Weston Burleson!! Workout – Metcon (Time) COOL FOR THE SUMMER 5 rounds20 SLAM BALLS (50/30)20 Push-Ups20 Box Jump Overs (20) TARGET...
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Friday 20210716
Workout – Metcon (Time) SUMMER BREEZE 400m Run63 Deadlifts (95/65)400m Run45 Hang Power Cleans (95/65)400m Run36 Thrusters (95/65)400m Run TARGET SCORETarget time: 15-17 minutesTime cap: 20 minutes...
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Saturday 20210717
Workout – Metcon (Time) 2:00 Amrap2 Rope Climbs10/8 Calorie Ski or RowMax Rep Back Squats (135/95)– rest 1:00 between sets – 4th round extended to 3 minutes.Go until 75 reps of Back Squats are...
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Monday 20210719
Workout – Metcon (Time) OVER AND OVER For Time:25 Burpee Over Rower500/400m Row25 Burpee Over Rower TARGET SCORETarget time: 4:30-6:30Time cap: 8 minutes Scaling OptionFor Time:20 Up Downs500/400m...
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Tuesday 20210720
Workout – Metcon (Time) PEDAL TO THE METAL For Time:21-18-15-12-9-6Double Dumbbell Power Cleans (50s/35s)Toes to Bar TARGET SCORETarget time: 8-10 minutesTime cap: 14 minutes Scaling OptionFor...
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Wednesday 20210721
Workout Metcon (Calories) ECHO CHAMBER 15 Sets:30 secs on/30 secs offCalorie Assault Bike TARGET SCORETarget number of Calories each set: 10/8+Minimum number Calories before scaling: 6/5 Scaling...
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