Welcome to Crossfit Garwood

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Monday 1.23.17

Monday 1.23.17

Monday 1.23.17 GPP: Row 150/450 Mobility: Ball Tack- Supermans- SL Bridges- Face Pulls Lift Strength Accessory 4 Sets Dead Lift A. MU 3-5 (Bar or Ring) 1. 65% x3 4. 75% x3 B. C2B 5-10 2.75% x3 5. 45-55% x20 C. St. Pullups 7-12 3. 85% x3 .+5/10# of last success D. 8 Negatives 4 RFT’s (LPT#7) 5 PC (205/135-175/95) *M 165/80 5 FS 5 STOH...

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Sunday 1.22.17

Sunday 1.22.17

Sunday 1.22.17 GPP: Run 400m Mobility: IT Band- Frog Sq- Tin Soldiers- Twisted Cross Conditioning: 2 Rds 50 Alt. Lunges 50 KBS 40 DU 40 Burpees 30 BJ 30 Pullups/ Inverts 200m Run 20 TTB 10 HSPU 1 Min plank...

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Saturday 1.21.17

Saturday 1.21.17

Saturday 1.21.17 GPP: Run 400m Mobility: Hip Swings- Roll Quads- Glute St- Saddle 1 Min Stations :10 between Stations 5 Rds :20 Bike all out (TR pace) :40 KBS (53/44-44/35) (TR Rest) :20 Row all out (TR pace) :40 Plate Pushes (TR Rest) Rest 2 Min Between Rds Goal is to Keep Intensity high....

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Friday 1.20.17

Friday 1.20.17

Friday 1.20.17 GPP: 5 Press, 5 PP, 5 Thrusters, 5 GM Mobility: Int/Ext- Trap Mash- YTW’s Supermans (20-30) Lift Strength Accessory 4 Sets Push Press A. 20 Hollow Rocks 1. 65% x3 4. 75% x3 B. 10-15 Hollow Rocks 2.75% x3 5. 45-55% x20 C :10-:20 Hollow Hold 3. 85% x3 .+5/10# of last success Maintain a Tight Position Conditioning: 4 RFT’s 11 DL (115/85-95/65) *M 105/65 11 HPC 11 FS 11 Thrusters...

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Thursday 1.19.17

Thursday 1.19.17

Thursday 1.19.17 GPP: DL, HPC, PP, HSC, PJ, PC, SJ, SC Mobility: Scap Ball Tack- Bar Hang- 90/90- Wrist 10 C&J 155/95 – 125/75 M* 115/55 5 Rds of Cindy 8 C&J 185/115 – 145/85 M* 135/65 4 Rds of Cindy 6 C&J 205/125 – 155/95 M* 145/75 3 St. Rds of Cindy 4 C&J 225/135 – 165/105 M* 155/85 2 St. Rds of Cindy 2 C&J 245/145 – 175/115 M* 165/95   **Make all your own Weight...

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