tag:blogger.com,1999:blog-33199631615386095642024-03-12T21:56:24.892-07:00Battle Born CrossFit WODAlenahttp://www.blogger.com/profile/13875869459202702816noreply@blogger.comBlogger3456125tag:blogger.com,1999:blog-3319963161538609564.post-81586780138746338002020-01-22T10:07:00.003-08:002020-01-22T10:07:57.168-08:00Closing down - for now<b><span style="font-family: Verdana, sans-serif; font-size: x-large;">As most of you know, I am enrolled in nursing school full time. With that, I had to make a decision to let go of one of the things that have been the most consistent in my life besides my son and being a gym rat.</span></b><br />
<b><span style="font-family: Verdana, sans-serif; font-size: x-large;"><br /></span></b>
<b><span style="font-family: Verdana, sans-serif; font-size: x-large;">As of February 1st, 2020 BattleBorn CrossFit is closed.</span></b><br />
<b><span style="font-family: Verdana, sans-serif; font-size: x-large;"><br /></span></b>
<b><span style="font-family: Verdana, sans-serif; font-size: x-large;">I want to thank all of you for the love and support you have all given me over the years - we have had an amazing ride and time through these last 12 years.</span></b><br />
<b><span style="font-family: Verdana, sans-serif; font-size: x-large;"><br /></span></b>
<b><span style="font-family: Verdana, sans-serif; font-size: x-large;">I love you all - soon to be helping you maintain health in a whole other way - Nurse!</span></b><br />
<br />
<br />Alenahttp://www.blogger.com/profile/13875869459202702816noreply@blogger.com7tag:blogger.com,1999:blog-3319963161538609564.post-24977287125366745642019-05-07T15:40:00.000-07:002019-05-07T15:40:08.798-07:00Friday 15, March 2019Warm up<br />
Coach led<br />
<br />
Ready<br />
2x<br />
25 star fish<br />
25 hollow rocks<br />
25 two count bicycles<br />
<br />
Strength<br />
20 min EMOM- 10 rounds<br />
Odd - Strict press 8 + 8 push press<br />
Even - 15 med ball slams<br />
<br />
Metcon<br />
5x EMOM - 15 min total<br />
Min 1 12 toes to bar<br />
Min 2 12 OHS 60/42.5kg<br />
Min 3 12 hang cleans 60/42.5kg<br />
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<img alt="Image result for hang cleans meme" height="400" src="https://encrypted-tbn0.gstatic.com/images?q=tbn:ANd9GcT-tw0D3faHWB14FzuEZfnM9hwWRJrTTelQoPJL9E8Vb8JF_Agi" width="400" />Alenahttp://www.blogger.com/profile/13875869459202702816noreply@blogger.com5tag:blogger.com,1999:blog-3319963161538609564.post-50129648550740126422019-05-07T15:37:00.001-07:002019-05-07T15:37:54.017-07:00Thursday 14, March 2019Warm up<br />
Coach led<br />
<br />
Ready<br />
50 Double KB sit ups<br />
<br />
Strength<br />
20 min EMOM - 10 rounds<br />
Odd - 8 deadlifts<br />
Even - 10 burpees<br />
<br />
Metcon<br />
12 min AMRAP<br />
10 thrusters 42.5/30kg<br />
10 bar over burpees<br />
<br />
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<img alt="Image result for crossfit thrusters meme" height="299" src="https://encrypted-tbn0.gstatic.com/images?q=tbn:ANd9GcQWGa0aaVBCkDKcK0eQN7ZhgVaNjWNx34BX4MEidQJd6B5x-E5WmQ" width="400" /></div>
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Alenahttp://www.blogger.com/profile/13875869459202702816noreply@blogger.com2tag:blogger.com,1999:blog-3319963161538609564.post-59529541301054706432019-05-07T15:36:00.000-07:002019-05-07T15:36:06.806-07:00Wednesday 13, March 2019Warm up<br />
Coach led<br />
<br />
Ready<br />
100 one & half sit ups<br />
<br />
Strength<br />
20 min - 10x EMOM<br />
Odd - clean and jerk 5<br />
Even - windshield wipers 15e/s<br />
<br />
Metcon<br />
15-14-13-12-11-10-9-8-7-6-5-4-3-2-1<br />
Assault bike cal<br />
KB swings 32/24kg<br />
Rower cal<br />
Goblet squats 32/24kg<br />
<br />
<img alt="Image result for crossfit assault bike meme" height="245" src="https://encrypted-tbn0.gstatic.com/images?q=tbn:ANd9GcQbZvPG-b4WZ_D4SmRwVrwh-RHtMNZBp0r9WMR8LO667_sPxXNJRA" width="400" />Alenahttp://www.blogger.com/profile/13875869459202702816noreply@blogger.com4tag:blogger.com,1999:blog-3319963161538609564.post-55009931913987462622019-05-07T15:34:00.001-07:002019-05-07T15:34:25.756-07:00Tuesday 12, March 2019Warm up<br />
Coach led<br />
<br />
Ready<br />
2x<br />
25 evil wheels<br />
25 v-ups<br />
<br />
Strength<br />
Odd - 10 floor press + 5 push ups<br />
Even - 10 Strict pull ups<br />
<br />
Metcon<br />
15 min AMRAP<br />
10 push press 60/40kg<br />
50 double unders<br />
10 back squats 60/40kg<br />
<br />
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<img alt="Image result for meme push press" height="400" 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ipaOUWqChNSUD0yWSUTUQtSUT0cPTJGFamYZKRippJANhQNHHpBQiKNJQqsowRWAa3YVjuyNSKAPCs2rAragDZazetQa2ApAFBqzdleFXVp3Gm0fn1b9PrVcwaKzqrHKpYBj0F9a6USLAIAFAAAGwA2rm9RPFUjq9PC3ZFth23oGck2FS8m2gpbDw5Mzy5FA1vc/K9/0rhTPRsjJkalWjOt6mpJkYZlIIOxB0qOk1q4smSILGGk8Je5PyqUx6UlGtq7OJ6OHmQRTR0oKiipWpzMKDRY6GordaBDcT05BJUfGaZjegTJNW00o8NIwGjLLamSyWgivRZEsbUhBiTTKPTFaOUOawsJOwqQZFHKgSTVRZrEgXfU/lW2IBIuTatc45VpNcdaQCpFZrxrIpgZUVtWyLQcQ9zlXYb+Z/akNI1Z/OpbhvaOSIBD4l5X3HkD0qGeIgDX/AM9KG1DhGS2Wm4vR0Xh3GVlFxpbeovtUJH1jYEEDMt7Np06iqfHKw2JHobVucQ53Y/U1gvTYytHQ+fKNNBsJj5IjYE+YP7VYuHcYR9GIU+e31qps199a3aBgoe2h5/vWk+GMv0yIc0olzx+FaxYeIAXNtwOtjrbztUPnB2oPB+JsivmJNlNvpYj5jSoyHEFTf6+dRx8TTYcnJkicWjxil42G9HVq0MWGFEAoCmjKaRJuDRYzQgK2VqYD8ctZzXpaNqPG1MTHYHp+NqjYhTkdUZs55PJfWlmNYkasA0GgQNWWkoZNeDUAa2rwpuJRbXnW4w3MbUrHQtG2/kD/ACoMGxI3ouJBAOm/9frS+Hmy/wA6BpGryEm30obVvGLsT6n6Ch1SKPCs5aawqKR4vw0P9cvnWcThQtyDty/n9KWauh4urFLU3hceUXIVV1PI6EdbHpVt4RwKA4SF5YWdpBISy51yjvMsZLAZbG1uZ1GmtRXaLhUEEjJGZLqzrrYr4VU6HnZjYi9xbXlfP3IyeI1FpWQE099AuUdN/wAaDeiMnnQzWyJJbAS3UDmN/wB6eWoHCzshzKbGxF9dL1KYLGBhY/EPxqGhDytRQ1AWiIakQxm0rCmvKKZhhHOgRiJqYU0AkDQVkPVITHY5KkMIL71F4eMk7VJxsRpaqIZziUVoorZ68tBozxFaVuRWppCCRi5oq4m1BjetMwpDs2xj3ArLkZc2W5I316eVDcXFDSXQqdt6KKTMRtYN5/zoRFGMlkC6WJzHrcaD9frQLVSAfwnw+t/0/QfjW2NICkbHT9z+la4OI5bix162PT99ulEEOeaKL+KQJ1+JgtZfkafidY4bCESPD5yrpFhiRbQIpDPqD94gqeeu1taofaQiVVYOpyqzN1zTzO9jbYhQNPKr9xPxCUKVzocQX8OUqBEyx5jbS2nqBfauf8dwndllAWwZEIVtQY8OMugO5NyTbS513rl4/lZtP4lYdf69KDamXU2+X50Hu2/hNvQ13JnMO8PjUgki5OhoGJw5Q3W9uXlTPDRdT6/oKbccjSvYAcHi8wsdx+PnTyGoOeIo1x8v2qVwOIDDz50NEjyUwjUulGFJCCBaMq0tmoqsapImx+OQ9aZbFk1Go1GjaqSJZS2NaXrLVoTUo0Z4mtSazVp7NdjPe8DjcZ3/AHfuiyNk7vN3mSHvbZswy322NJtIErKuhrBrqDex4iKxxqjFdz3/AHRjPd2/h7y999M1vPLVY9n3ZGLiTvG2MXDyDKY4ygdpQVZmYDOPht+NLNFYMrC2rDqK6VhvZXFJiMRh4+Iq5w8atIVhBKuWkBjYd5oR3YP+ql4fZke84cnvX+3RyS37n+6yQLNa3eeK+a3Lalmh4MpIjUgW0sdP/FDlwhI9Nrb9PzvXRuFezQN3zz4xYo48UcJERCWMj96sSsRm8F3Ki2vqKr0vZpk4l/ZrSrmM0cXeqpIs8YlDhC172YaX0N9TWWTR0VFleCBbrqNT8yAB+tG7PzIuPheVgESVMzHYZToT5XAq78X9nbQwY+X3sN7kcuXubd79hFNqe8OX+9tz+G9Hi9jLd2L4tTizEZu57s92eRUy3vuQM1vlTi+7Jl4oxjcQM8yoiZHVQMgOeYSz2OqmwPhcXPxAi+gqi8VmQ5SllUtNIqjL4c72QaajRV08tKuPDfZaZlwMkeJyDGRmR7RG8VoRIAPtPH4jl5daX4j7Nmhgxs7Yon3OcQopi0lLLAyNcucoJnA2OxqIxUdhJt6KKieJbG4uAPla/wCdTMjG1S2G7GP/AGe/EWmF4ZhH3Qj0bNKkebvM2/2l/h5VMdnewwxmF96fGLApm7gAwmTxNIkUd2Eg+J3Ubc6c3bVFQ/ynZz3BrYt/mNMO1XXBezOU4zE4eXEIkeFjSaSZULFkkDFMsd9D4JL3Jtl0vfSH7edlW4c8f2omjmjaSJ8uQnJlzKy3NvjQ3532Fq1UkzBxZXnUEWNBwYdGKjZrA+ag3/b6V09/ZMciZMchmeEzpE0JUOqhMwziQ2AMiC9j8W1B4T7M2lTBP72F97h763c37v7JJMt+8Gb4rX02ozQYMpsZowerfwX2cmRXebFrEoxUuFitEXMjRyvEGbxDLcofDrtvrSi9hpRFxCRsQgbAFhYRlllCwrMGzZxkuGGljbqaM0T7bK3no0evOpTtj2ZOAxCwNMJc0QkDCPu7Xd1y2ztf4QfnSEES213rRPRm1TphosN0qTwmA5mogZhsdKkIMU1rXqiShSChUaShCoNWYrqvsz/3Jxn/AOuf/tDXK7U9gsXOiPHHNKkcgIkRJHVJARlOdAbNcaa8qmStDg6Z35Oz3vmGTA8SC4ke7iSLFohjyfCoBa5tJbK1wbMAbjTXk/sS/wB64c9Y5v8ApGodOOYtYPdxip1htl7vvGy5dsg1uFt929vKkMHjHjYPFI8TrezRu0bC4sQGUg2tUqLSZbkrR2r2fNbi3HDa9nU262abT8KlsTiRLjeBSBQgeLFOFX4UzYRGyjyF7fKuE4LiOIVndMTOjy/3jrNIrSak+Ng133O/U1v75i7xkYvEZoQVh+2lvECoUiM5vCCoA05CliPNHZ+zsUwfHlsmJwkvEZYXwxjLvG0k0cbSZrkd2FYOyldgTca3ox4DFg+0UUOH0iXEwsEvfJniDlLnXdri/IiqdgOOYzDyM6YmdGkbNKRIxMhO7PcnM3+LfzqSlkI+2711fMH70yMJM/JzKTmzba3rObwNeKOdnaO3OMD8P4umRV7oFCRvJfDQSZm03HeZeeiip1RfFrLY937ofH93+8VrZttta+a8VxiZlkU4yZ1k1mBxEjLJ4VS8gLWbwqo15ACln7RYruPdVxcvcWy90JSUyWtkte+S2mXbyprYpLE7p2A4iq8Cgxh/9rh8UR6RNIPxEY+tM+0pVGBax/2jE4d/XLkk/KCuI9m+JExHDe8ShDmBhE8ixsG1Yd0GykG5uLa61PQ41ZMqHEyTd3qkbYmSUIQpS4jZyAQrEXtoCaznNK0bcfE3Uiz/APx7E/8AFx/9zh6kOweHeTg4VFLH+0cO1gLnKmOwzu3oFVifIGudY3GjxQriHyswZoRO/dlwQ1zCGyk3UHbcUgvGpoPs4sXPCCc2RJ5I1udyEVgLn0ohK6Dkg1f9O4v4sdxdF1Y4LCgAasTkxQsBvzH1FUT29GyYBToww+IuDuNMONRy1B+lUCHis8cxnSeZZjvL3jmRr2uHcklx4V0a48I6UHiOLlncyTyPK7CxaRixtrZddhqdBpqa6IxOVyO19u+1x4fFgzHBHJNLhZESR2I7pbQZgFA8QJKG1x8A1qZ7IxlsNwd1BKrgwGI1Ck4eMAE8tQR8q+esZj5pcvfTSy5AVTvJHkyA2uFzE5fhXboKdwHHMVFGYYcTPHGb3RJGVdSSctj4LkknLa96MAzOxdk4ZSuKEnd4vB4jiGKjMPd5mhzYlwXLXIaPZiCNM1weuezuDi4bDxlIYw8WHlLrG5upU4OKTu2JBuPEVubm29zXHeFcVxGGuMNPLCG+IRuVU6WuV2vYAX303rePFzZZFE84WW5lAmlAlLCzGQZvGSNCTe9HtsXuIvnts/2+L/hl/wCrLVLjmuLGh4jEyStnllllawUNLI8pCgk2BcmwuTWY1rWKpUYzduxyE61JQYdWFwbGo2FSKdhe1UZsoj0OjMtaGoN2amt0awoNeoEEka5vQw9ZBr1AGyMaZTEnnS6Vk0gQxNPcWtVx9mzB8bgQQDaZwQdRph5/5VRr1Y+wfFUw+Ngmkv3cchdsoubGGVNBz1daz5FaNuJ02vs7R2twa/ZNPFCGXieDGEICh2iLwZwep1xFx0UG2l6D7VMNH/ZuOM8cZVQnu5RMzo+VbFio8HjO+gsdd657xHicMvEzj1BKDF4eUHL9p3UYgD2Xcao5tzqc7TdvsHJBxKNe9zYqMLFeJgCRCE8R+7qOdZKSZrKDVFi9qKskEBMUBwXe4b3y6EzFRiYCBGF3BAa+h0oXtMxDnASmKGPEYaRUOGmiZR7s1gEbQaqXGjqbeKxsNTWe23arhmOOHlQTyYjDtGYo2jywyDvonkWQupFisZG/PntUtxXtFhGwmLgwkcytjI8ndNEIoYGaPu2e48Pmcha5A9abaXYlFvpEz2ixSHh7vhcPFiuHth8gjiyq0BGcNJaxJygrdRZkMZNjyS9nGJdocJhvcXjw7wO88rpG0OKcqpz31PiLMfFa4PlWkfa7BQrJLHBLHLJAI2wyRKkHeAuc5kXwH47Zr3ygaX0qlY7tdLFgsHBhcXiUlijEc65Y1jUCMLZGEYLajQkk+dCaYYS+iocXw6x4ieJBZI5540G9kSV1UX8gBSwNbLGTrqb666kk6kknc+deMJ6V0LowfZqwrYCpXh3AnlXMrILsVAYtckGNdLKfvTRj/V0BNMHsxKBdmiUZQ5u5Nro75SFU2YLGx6aaE07RNMhUNMRVLjstKNzGNWB8eoyuUuVAvYspAsPW1Gj7LyAqM0YLWsMxJuzoiggDS5lS3LXW1jTyQmmJQRAjU03Ciijx8CksviTxd3YZiTeT4VIUGxtr0tzptOByC3jQnXbNveygG2uaxPQW1tRaJcWKBvpTEUI61mHhbmRlzIShAOrWzEgBR4dTc26edSE2DyJmLLe6DKLk+MObG2xGQ7/WmmiHFnNRQiN69Xqg3Z5VFaMK9XqAZoawDWK9TJNlOtMDavV6kxowK2Ar1epMpdiomZT4SR6Ubv2O5vXq9SaRabGMMx7xP8y/nXQMJsKzXq4vU+D0PSdM9jxpVYx6716vVnxGvL0JwiiKter1eieU+xqKQjYkc9CRrcG/1VT/AKR0rdZWJsWYgLYC52AYBfSzMLf4j1r1eoQiShxjxjOrHMua1/EBn+PRrjXn1rPeNp4m028TaahtNdNQD6i9er1NCYaMWy2J8OW2p0C3yga6WubdLms4iVspGZtcwPiOoNrg66g2F/QV6vVSIl0Ahc/xNuTudzufXQa+QokkjW+I7AbnYXsPQchWa9VoxZ//2Q==" width="340" />Alenahttp://www.blogger.com/profile/13875869459202702816noreply@blogger.com1tag:blogger.com,1999:blog-3319963161538609564.post-46110624266898680142019-05-07T15:33:00.000-07:002019-05-07T15:33:11.175-07:00Monday 11, March 2019Warm up<br />
Coach led<br />
<br />
Ready<br />
2x<br />
25 starfish<br />
25 hollowrocks<br />
25 sit-ups<br />
<br />
Strength<br />
EMOM 20 mins<br />
Odd - 7 Back squats<br />
Even - 20 jump squats<br />
<br />
Metcon<br />
19.3ish<br />
200 ft OH walking lunges 50/35lb<br />
50 box step ups with dumbbell<br />
50 Strict HSPU<br />
200 ft handstand walk or OH walking lunges<br />
<br />
<img alt="Image result for crossfit 19.3" height="224" 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" width="400" />Alenahttp://www.blogger.com/profile/13875869459202702816noreply@blogger.com3tag:blogger.com,1999:blog-3319963161538609564.post-87872359091168752612019-05-07T15:31:00.000-07:002019-05-07T15:31:50.843-07:00Friday 8, March 2019Warm up<br />
Coach led<br />
<br />
Ready<br />
25 toes to bar<br />
25 star fish<br />
<br />
Strength<br />
9x - 18mins<br />
Odd - Deadlifts 8<br />
Even - Med ball slams 15<br />
<br />
Metcon<br />
10x 90 second work<br />
3 wall walks<br />
5 HSPU<br />
7 burpees<br />
<br />
<img alt="Image result for wall walks meme" src="https://memegenerator.net/img/instances/51710417.jpg" />Alenahttp://www.blogger.com/profile/13875869459202702816noreply@blogger.com0tag:blogger.com,1999:blog-3319963161538609564.post-81845909262266909302019-05-07T15:29:00.003-07:002019-05-07T15:29:44.374-07:00Thursday 7, March 2019Warm up<br />
Coach led<br />
<br />
Ready<br />
Oly warm up<br />
<br />
Strength<br />
9x -18 mins<br />
Odd - Clean and jerk 5<br />
Even - Evil wheels 15<br />
<br />
Metcon<br />
7x<br />
7 pull ups<br />
14 front squats 60/40kg<br />
21 box jumps<br />
<br />
<img alt="Image result for front squat meme" height="400" 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" width="301" />Alenahttp://www.blogger.com/profile/13875869459202702816noreply@blogger.com1tag:blogger.com,1999:blog-3319963161538609564.post-61571004980300025282019-05-07T15:28:00.000-07:002019-05-07T15:28:17.497-07:00Wednesday 6, March 2019Warm up<br />
Coach led<br />
<br />
Ready<br />
50 evil wheels<br />
50 hollow rocks<br />
50 bicycles<br />
<br />
Strength<br />
9x - 18 mins<br />
Odd - Snatch 5<br />
Even - Burpees 10<br />
<br />
Metcon<br />
Row - max effort - 1 min rest between<br />
500-400-300-200-100-200-300-400-500m<br />
<br />
<br />
<img alt="Image result for crossfit rower meme" height="400" 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mGEnw8IJLOiqR9VZSSwLbLqp/tVW2PSSHNh3y6Eaggr6g+Bq8+EYBJBiISBkdFDC3jn/AF7qrvmLh2BwWI7CWNj7LAjqrXG48h9xoRfFZVwTk+0HMBxIpHh8NLL2jLmKMdMwIGlj1U3HpbxqVjsTksR0F7dNBf8AKlzlxcM+KURu8hjRiL+yo0AAo9xTEJGS7myre5tfS3hUsjuReC1i0NHyccyjFYYh2+nW5cdbE6MPLYe6u2LjBdm0Ov3jel/kTE4Lt2bDtHndMpCmxsSDqtgNx0UUagkvceLP+NdHpxNcNsdljDzEewhY/wBVb/lQvg5CpYZcx7z2tcsdWJt1JqPjsZi5xJGmEfsCCrTE2AW1iyjS/WhcfCgHLZSsmYkODbcg6631ufLS1qjlRX+MMuIxIRSzMoA6kgfeaA4/icc8UixuHIB239RXTi2BDyKGGZRY2OuvUgHS/he9R48EwcMEyADUHW3iAbC4IPxFc6S9Oxt+A/k7GG9wbFbm3Xc3N/Q2tTtIq9i85AKxRMVBAOoD2seh0G1V6QUxhMQBUd+17CxFyvnqDRfjvMTQ4BorZhIzpe+o73Xzsda6rujilFq2yvJdTboN64k31rDPvpXpifIZAhKA5S26g2va/jbWuggHOTLDH4YhhbOdWGg7jb+82qxOILMMbGQ0fZvYMDvmFtRca/Gqk4Ri2SRGXuurAqfuq2JuXJpcYJ9CiSR2Gc6BQhNltbcGpT/0h4+BHmqazIcqsbG17X3GgvQOe4UmRFU30FtfWiXPXApcQ8ZjjLhb372WxJFqV+KLjMPlWQZgVsFkcvt57j30feIzlXow8ozj5wAD3Sj9LHu2pF4/KP5SlmFihIIN7X7ifCmzkdZjJnOQIFkvbcEpYAE+hpK4riLSk5tQqbEfZHjpfWjGhZOyR88HiPjWUP8An7faP/J++sp6QhaXye8MeCJ2kFpZjnkv4tsvoAbfGnY4ce0CFsLW2W3l4UgfJVzS2KjaCY3miAIc276E2uf9oG1/G4NRuOYj55i545LnD4Zgix7Kz2uzuPrWvYA+dRlLVWdMVu6RYpfukgg/eKFcVfM6A/Z/OhPL2JjS6ABFsdEFlPmU2v8A7QsdNb6UQ45IFQSbquY3HUWvpWx5VIGXE4vov87YgogyOUOSQgggElYyQuu9yKH8n8ReTDsZHZ2a5u29w409B0qBxHmbDySpJmcKsbqe6b3Yrt7lNe8vY2OWedo2JBVbXBG2nWmnJpMXGrkhx5exOWWRiQqFFJYmwAGa5JO29IXyqIcTi0eB45UWIAFZI7A5mJGrDyplxH+L4i+2SNP7T6j4ClQ4WEboNfL9WpIeD5asjcgYKWHEMXVQGQi/aRHW46KxJ/hUz5RpMkQW/tvb3L3vhtQjmGJUi7gAJIGnhqfyqdhMDKMOZCe6pAvm1ubgDx3U1nC5bGWSotC3ypicmLgfWwkG2+ugtbzP40/4zjsgd8rFV1sB6n9e+g8UUUZMn+cfUselxsp2H4m5qBNLq4J0tcff/Cp5J7OkGEaVsLYnmfEBSEldRboxHrtR/FcUaygMEFhY6bnQDX9a0kW+iNtyD+vuoxwTGiWIIfajC2B30tlbx0ta/wDsmkStFotJk/GYuVXLSTgDQ2AAtbzIuDReLibEBjtbfx86DHD30Zgw66fmTUbiHER7Km52AGvX95rVbKbV9CHGeLxCRWaw7oCjYm982p23H8b2oLjOGxSQJEmI2ld87RtqGtYWuNdNehPrS1xSVziAG3BAI8Li/wCdGonsLk6U/YnPJqXD0cpZriKdXfcKVyBrdAxY2Prp6UyfJ1hPoMTFKn+eRWRh1OQWZTQDC42VmvChbzOi/wBqnTgfEsyypJGYpkVXYHXMo9lgRoQMpH9W3SqQm36TlFfCq+EYfPiI0HVx9xq7OXOL5sTioCdUkuvpYfnVNcpy2xMLWuc6D+2bX91MWM4+kXFZpQpCJMQwvvksCfeVNM+yE8RbOL4gsb5TbvHxA/Gk7mgh51lAzgpbKb92xtqOmtLHM3PCYiVWjjYKunetqCQem1c152IcsAQCApGlyKeEtHYksbn4x15LTuTeChif7JFVvxpV7ZvbtZddPsijfD+eYooMRGI3zy6BrrYCxBv160qcR4ikkhcIRcD7gB40sfWGXh0uvi3w/hWVC+dp4N8f41lPshKY54LEw4PjETRWEUoyFRoFEpyDTp3grW6USwLkYjHg7/OmP9oAiq/47DPcyyFC2mq6G4AANgAL6Xv4604YlnGMEiario1dr9HVBe3kRY/GoZOwO2EXCatBwzWN6m4nFM+FljHh3f62hobJhiBcmt8AhcPHfKWUgHwJGh+Nq5MctZHVNbRE6PleUq4PtCxUA906a3O99aKcncOkhkcuLArpbxBon/glxVULGTMbXAQknbpoKjScN4isduwnJ1+pc/EeddkvKOCL1aYb4gpXAyPYnPMmwJJAvawGp1vSo2b7MgH7Dfupq5R4hiXcwOlmg1bOCpXMCFBAG9mJHiL+FOd2/RNNFUgSezKI5nlBQKAQbncEHYjS/rTBiAY4DHYAOyuTuTdpLEm/geo8NtqjfKRikbFyLNmDxxJ2YQ5kvcsQ1wDre3lQ6CX6NbnU2Ou5AO9EBCxfENx4aEeI/fpXPCz5mIvpl/O/5VwmgzK7fWuLBWuCDe+hGYEd3r4+VaQAIwTvFja4sLA+F+tup9fCpvGNuFZHup89B7/4XrpwRUWYBtM2gYXuPLTodvhUMYgG9icoNsxFlJt0J1PXYVJw0ZezIwFtQTcDQ7gkUsU0xm0yRxxJI5FCFisnsAscx1A1WwtckWF/XyeuXOXgsal0Cy2GYXDWPqP1v4Xpe4Rwx8TjBPJbs4iCADfUXyqPAX7x+FPoxhsALEef7xrWlljGVFfxOUVRU3HeHGPFzqbFlktfyazC39VhXeOPOyqBfrYC5vtt+t6suLhuHzvIVIeQjvP9INBYWzd4aADfptWuExyYaVoXw+HRgvaXIUiRc1u4wQFTbxv6UlqXRVBx5QBwPCsQgBEbG/QPH96s2v30WWPuupR4naNx2bW7xyOBkK3F+9fKD59KK8zxKIxPAq2ADMqjKHQ2N9NmtqGoZ8+WSOxNx0bqPC9v0DRUdOoVu/SuuVOBv88gV2RAJFe7HRuzN8o63PStuZuXpYcTMzst3dnCm6tZ3Yg973/CovOOJyYkg63RT63LH3G9z7xUTiXEJ8QyPKGZgixglTchBpfxbe5qyt9JypcN8Dy0z2Hbwxk37rta1jpqdPvomPk7xjH6IxS6X7jj99jS+Afstbxym1cWxFj3dD1I0P3bU3RaSGvG/Jlj4wpITvC9gWNrAmxsu+lLON4RPEbOhHnZgD6FgL1b2E49PiOBrOrHtomRSwJzfRyKha4/2SCfU1L5g4g+fiyGxSOCFgpFwrspuwHQm1NTNwov5s/2fvrKYPnY+ynwrytYKRK55b6JbwtE2c3+jdFKk5hrIoOYbWBtYbDaovAOLSuoZyGWJlCtax9hs17aWCA9L7a1f82MQe3bKfq5Rr/VoDxfAYDEC3YdkSdWjAU6lb3UCxvlAOlKsdxLzyuUrYsR4nOgNeLLl1B2oHjo58JiGge8qvd4pFBAKknQj6pB0qeJCFGYhT16/wAK8/LDV0duKe0bLF5d4i8pQ5u7lIZdNxYg3tfxpE5l534jBi3hiaJ1zAKMis+thYgEak7XolyTxLLNlvodK7YTl4NxGTFtsoCqp/1gHtegBHv9K68criceaNSGTAiTIrTZDMVHaMihQSOnUm22pO1e47EiONnP1QT6+X5e+uyioGJi7aeOH6qntJPd7Kn36/CnXRGI/HOR5Zvp3LMSLhE9rM9yS2YWtmNt9Bbaov8AgTjAI1eNcpYBmV1OUXsSb2vYXOl6cOLcCmmldvn+IjQnSOPKoGgG9r66n31EPBMLGLTYiV7b9pMSffWsFC/x75L1ji7bDzmykBkkA2JtdXFrC5+sD60j8VwjRZgJ0e2gCtmJPXYkAdbk9RYVZnM+MMmCZIiVwqMEBF7zSfZB3yIAST1aw6VWGIwMtvZ+9fwvQ36HXgPQynqfjUzDYaZwSGACjVix8z4eFaSLlFiLEDrp91HTABhhGGAZgCx9dSNvDSgsldNGFsl8q42aGBmJBDtca+C2/XrTHDxpdB3hYeHWwH50g4hGEfZqwKjWwP1urC/5U+YnhMcfDmnyETZEN8zaXK3suwBBN9KjKO3TrUlCKR7xPmTsow1u8fZvoCSdNelhqaEPx/tGEkskYdUANxYZSxJKHxuRofDfSk/iWJMmUOSQp08tKhhLeJ/XlVMcIqPSGTI2+Fl4znqP5u0EYVxYqpBNlUi1j00Hn4eFD+W5JZ1SOJC7C4Num1sxtYD1NcOUuER4lARGrOgIYG1jroxvodCd/s1aHK+DMEKo9g2c2CDu2I62t50at0I26sqXmjlTGPimGVGawACvvYeYGu9T/k8hmOMUyYeQRrcEuuUBjoNTvrfa9NnH8TlxhO2UE/8A4yadGwZ7NHJH1D8bU2OTba/QuSOqT/ZDxHCospJiTQE7DoL18+cyFfnMxRcqsxZV8A2tvvr6Vxn9G/7Df3TXzTzOLTHzVf3VWxCy/kSxAkgxWGfVbq9v2xlP3xj40Q5kk+j4y/UnDx+8Rx/9ylX5FsXkxzR/6yFh71ZWH3ZqYedg0WF4hm3lx0dj4gwwN+VvdRCisc5rK5ZzWUts1F4u5Jua1r2vCaoA4Y6HPGQBdhqvr4e/91I8vFc2yj30/hqReNcsu2IdkKBGOYXJuCRroB9q9cufEm7OnDla4TeX1zyqAtmOxU/eR4CrLjAGlKvLHDocMgtZ5bWaTXW+tgL6Cjy4xTSxi4oE52TJZgqlmNgASfcKg8sRuZWlYEZ7t94AHuA/GoeMn7YmIFVW6Am/eNzcqBtawU7+I0rOU+D4aHEO8csjysrZg8mbQsCSEGg1sL+dUomdRj8OJzGHBmJ1XvEjS/oNKgcSx5mLQxkrEt+3l2AA1KK3Q+J6CuGNxJldkgWwDWklUC/mqHq3nfSgPPWObD4aOCNMiyEjUg6KATexPUgnXW1LbCL/ADJzC85EaHs8NH/RRDTyzt4kgnfYGggxbDeuBkvr+vU1rJoKFX6G68Jfzy5AOtrkdayaYmhatY1KWQ1tEjKbZ49977fdTVy5xnMvzWdvopB2YY/UJ0XX7JOnkbdDoptIQbit8Oe8F+pJ3beBI2v5Eg01As94th2jLK2jI+UjzBINRxrUrGSGWMs2r+y58WXY+9QPeGqJFQ8QrfRh5K4nJBPaPeVSg6jMfZuD52Hvq8uES/zWPtrfOD7WmzXJ6aDSvnvBE5wb2INwf1519AcHxMcmEjlNu0b8bnYegpoPoH4IfNkv87l/Y/GOrBXi5kjVThp49VF3VQtl63DHTSq75zt86YjrGt/X/wDlqtDGY+IqB2qXNrDMNfQX1rYeSkUzeROOPb6J/wBhv7pr5x5rhYT3I0JOU+NrX/GvoniJ+ik/Yb8DVDc64aTt87Rsq6KpIsrBRoQepNqdMmzTkbG9jxDDOTYdoFPpJePXy7/3VZHy0yWw8C7ZpiT55Y7C/nqPhVPIxUgj2gQR6jUVc3ymoMTwxJ11ymKUekgyn+/91GwIqb5sftL8ayo96ylsJebCuTUjcv8AM2JfERRu2cM1iCADbxuKfZ0t6VVST8FqiOz6UOxDRMby2sDpc6fxqViDQfHyqou0faC40JK63Gtx4eFJPvBoipiedDG7JlvlZhcHezED7qMYbjGLeMSphpHQrmupU6el71XvEICxeXS3aNcX17zE7eHnVn8uTYiPDYdrZYuyWzMvdNx0PU300oN0BHTlphilneRWRka2Vu6QezG/8aK8v4RJJWihPZqUJkdbBnAIuqHoCbXbwuBvpA5XnLtjmcatOe6wKk2jAsVOuw233pg5bxmbENeEIwhNmBOwIsoG25pZL6OnyjxY3UhY1RIhoN7/AK86S/lKckwxk39pybbDQWHrr8BTnh8cxYjsHa31tMu3S9JHymYoNJEmXKQpJ1B9ptBdSR9Wla4MJJ3vWmJOoFdF1ao+KbvVkKzkx191SkOlD2fvVNRtDTMVem6H4GvYCFazbXF/Ea6MPMfnXLNUyOPOoI9pd/MD+B+6gMjzAv8ASyIw9sEG3iL2I9Na5yRlSf1e+33W+NcMTKFxFxtmH4WP51OnbckbakdbMb3HoTb0tQaAjnEdatr5OscrxNGTqmq6662Hw9qqqEOYXUgimjkDEGPFoM18/dI8eo+8ffSp0w0PXEsMhlYvErXt072w8/1ajnCIYpYLMiEx6LdQSAPZuTqSLb0ocyYxxKQkOYgi7Oe6RoSAtvvpm5RlkKSGRAoIAUDbQb+utPj/ANMbInqrCWMPcb0P4Uq8ziHE4cYaVJNMpDIVzAr4FgbXBI260zY7+jf9k0IPCs1j5D8KZK/BVX0qPmnljsXhEAc9qrHISCRlIG4A0733Ue4jEZFweDmjKSLHnkIcOMih1Wx6EkEkbDSmzGctRPIsroGdSCGtr3ToD4jyOlRU5cRJnmUEFxbKAAi7ewoFluRc++mpgURN/wAEj9uvafPmPrWUlMpURE5Bhz4zN0RWPx7o/E1Zw8DqDSD8lcF1ml8cq/C5NPaOSNVCnawN+p18ri2lOuIkKnHMRiMIxkIWaA6C4sVuDbORtY7Hr5VAg4h20DMQAwIBHvBBHup6dAQVIBU6EHUEeBpO4hy32BkeF7RsAcm7La+in7Ou/TbzrP8AYCssTh7MWc5Rc6dTr0qzeUsdJFFE+bMRGuTOAwjFtFQdNOu9VTjJCXNzfXr61afB4f5vF/u1/AVPI+FcKTZN5MxZZ8bMwBb507jTS+Xp4fxplXmVzf6Ndj1I6UpckjuY3/iH/uiiqWApZt8GhFdI83EZW0uFHSwufv8A3Uiczyk4hrkkhVGvpf8AOnZt6QeZX/nEnqPuUUiHmqRAw/U1DxTd6pkfs0OxB1qkesg/Dip71Tl2oeN6nnankKvTwGp3CJSHBG4I94vrQ69TeHGzZvAE/AGkGQOxL3cnxY/jReGXMoJ+zY+jDX/mv8RQV1qXhX7tvC/wOv408vBUzmkzRk2Pu3BHgaZeW8cGkR17roQbehGo8RStNqda3wU7RuHXdTf1/hQcU0ZSo+gkcS2JAuL3+NG8Oe7agHBiHjSRdnVWH9YA/nTBHHZb+VUiuBkzzFDuHzFbxxd0W8B+Fc5m0NhfyoQ3EcYjsDg1KA90q5zEdCRlt8KRNozVhafDnwNQ3gPhUY8wyD2sJKPQg/jatf8ACxPrQTr/AFVP4NTbGpokfN6yo/8AhfD9mb+x/GsobIPRa+T7CmHDdm4yyFixXy6EW3FqZjSLxRWw8aFGYEOLa7aHTXpRvgPMIlUCSyv49D+6mQodd7Cqm5v42xxkgDMoXKosSOgPTfU1as40NIGO5IbEYiSTPkVt9Lm4AHw2oPphbbhs+OR5UGZoVUZQO8ym50+0Qbm2+tWJweL6GIf/AE0/uip3K3L64OIoGLsxuzEWvbYeQFE5oL6jf8f40slY+N0K3KlgMYvU4lwP7CmiKJaoPKP+m7/4zJv+ytElWpzKY/pGZBVcczLbEyjz/IVZ5jqsuYU/nUv7Z+AsBSpUNkdqiBIbD3ULnOtEJ21odM1Ugc8zn1okF2HpQ6PUgeYomd/fRmKjhItjXddEY+K2+8D86ydOorli5LRW6lvwsaVdY74RjW8NR1kozhsCPm7SXJkDhQlumXNmPW9+lU17QljLylykksRknUkPbILkEKD7Vwev4Um4yAxyOnVHZfgT+6r15U4ahwWFJLA9hHfQW9gVV/ylcI7DGtlNxModf2jow/tD76C/Q7Sotbk5LYTDA7iGP+4KYppAsbFiFAGpJAA9SahYDCCNEXMLKqqOnsgCiFwVIJU3FvKqRkqFaYMONjI7sqeoZfjvXDmDlM4l4pFxU0eRlbSxBAtsNLHz132oBwDkt4p45HSEhGBuNToRc6pv+81Y2cdKGNJgnZo1RpCPAVIlNQcVKANqvaJpM9zJ4D4Csod86FZSbIbViFzbHeDe3fXX470mw4lozY/wPpTxzGl4D+0v40myp0IuPD93hUEU+jZwHmYGySG48eo/eKbcNGmrprmNyb3vpb3VTjKV1BuPHqPWmPgXMTRG17r1HQ/uNMYskV4aicP4gky3Q+o6ipJrAIEFu0mFvaYagdcg1bw0G/pW5j11FeYM/STftL/dFSzY70rjY8Z0Rkhqq+cwYsXLnW2Y5l63Uk2Onod6sHH8ypA0yyJlZFzRAm3bC2uU2sDfpe9r6Ui878XixRilQFT2dmU2zAhm6jca6etLqvoZT/QqSYpTexrvh+D4iRcyYeZ1v7Sxuy7A7gW6j41Diw+dgq7sQB6sbCvqjC4DLEsQZu7GEBBIbRctweh0vVIwXwk3Z8sshjch0KsN1YFWB31B1G9dEkLtYD3UY59wEcOOkRJziBoWkZs7hiNVdvrEeVAF8tK0og8CBfobjT76j8SX2R6n4m35VtCXO5JHXW9WZwLl+A4eNpIUZit7uoLakkDXXY/npQhHo7lwqzCR3YAC58qJYnGiJGjT+kNrka5fL1/dTNz5hzg0j7OFI+2zZWAUEBbA6AbnMNar3NVVGiZbfAm4guGhMcxy9kmUFEYAZRYeO1D+Z8Bi8VkaXKWjvlIQqTexyn3qLeFPPLUdsHhr/wCoi/6a1PCDwqOju0y+yrqFZOa8SoA+boygCxLMrbfWBGhrunOrfXwj/wBV1P42ppTDodwD7hUbimEiCE5Fvbe1D8cqCpRugMvO0P1oZl/qA/3TXaPnPCn/ADjr6o4obw7Bxu9nFxemQ8pYdhoCPfSxUn4GWsfSNHzdhT/pKj1JH4ipcfH4W9nERN/XShmM5OiHW/qBQPF8pR+C/Cs1JeoyUX4x1/lNPtx/Fayq9/wTj+ytZS2/0Pp/0LcUS8TD0/EUrYjC03zrdGHlQWeCr4/DmlwWvmrFgq7kgfHx8qjYrh7lyUIAubel9PfRbHxNdAgIu4uw0sBqdfPb30Riwum1qZ0K7A3BjionBFj77GrD4dxcNlSTKshGwNx6eR1oBBENhQfiUziVwbqcxsD5bW91qm5UUhFv0fcIfpJv2l/uCpdJfA+NBZLykm430PkCfdpcdN6c43BAINwdjRTsDjRE4pwuPERlJVuOh6qfFT0P6NVBzZy/LhX73ejb2ZBsfJvst5VddcMbhElRo5FDIwsQdv4Hz6UzoUorhcoWaNiQMsiG50As4OvkKtTnznvESgxYOKVYTvMEcNID9jTuJ57nyG4TEcnxIyxLGWV5MzSnVlRe9k0Iy3UML9SRsRqYkwrO5bMRe1gNLeQt8KG1Boqd2IOuh8CPyI9a74XEg3DqpBFgQLMp6EWt18d6t5uFOQMzE/tDN+NQcTy7GBdkgsOpRF+8AfjQs2rKyhhYXJ9kfWG4vsRbW3l69a+g+T+Go8SHMHCIoGt/qjc9T4j0v4VVHFcLhx2ICWWQsjNGSQr6FSLk3BzfFL6a3jR8k4yxkVJLNqpQaEHwsaeMkgOLY6/L9g7YfDOdCJWX+0gP/sqkTTTxbg2KVQJ2mCA6CQOVB8rmwoIME17qRp6ijtEKhJn0JwWO2Gw4t/mY/wC4tSWWqPXmviSiwxDWHkh/Fa5tzxxEHWc++OL80rbRYakvhe6N5VF4rJpagPyd8ZmxWHaSdrtnK6KFFgPAaUZ4jQl4Zegnhy98etNaMbfxpZwXtimBDtSwGyM9xLUIxB1oniSbULnamkgRONqysvWUlFLIy/vqJPDfQbk1JV7a+R/Co+FcsbmgpUhNbZMx8ASAIOrD3ncn9eFDZ47CiXETcoPU/r76g8QPdo2Lw04RFmkX1v8ADWjnFeDxzrZxr0Ybj99D+XItS3lUzj/H4sJGHkDHMwVVUAsT7yAAB1oehToQeKYAwSmNmDEANcbhTsSKl8G448J+0h3F9PUHoaiHnKD5/NiGieRJIFiCALckFCQ1zaxIO1+lcI8LNIkuI+bNBErfWvazftAE26ta2oratdQymn6WRgcekq5kPqOo8iK7TPpVa4DHsjZkJUjp+tCKcOHcaWYWPdfw6H9n91ZO+AcTzifeVgGK7ajfRlJt6i499Q8XzTGndWNmI0ubKOl99fuqVj10IBsSaWOKQX1rUC6NOJc4YxtV7ONP9gXYC+9z+VD5J3c3kZmPixLH4mugwh2Njfp+VccCpClDvGSvuGx+FqzRk+m88v0D62MZWRemtwn4OT7qub5O8WX4dh2bfK3w7RwPuFUTxm4CoN2YC3j+iRV3fJvNK2BUTKq9mezRVBACoqjUknMS2a58SafGJkM59jD4crv1qr8DhRmNxtVoc2SXQiq92akyRt2dGGVRaHPhOEiaJQ0aHTqo/dXmI5Ywr6mFPcLfhWcGkug8qKLYkHwqiSrwjs0zjw/AJAgSMZR4DzrTFHWpTGoUu5rPwMes44NbNejMb+lCMPvU9G86EQyOmIItQ+QVKd65AimAkqOOTyrKlVlL0NgNRXmFhraNBdB2yAsbZSt8pubAkODrppa+o3vXWLD2DkzASrY5CEC+znK5c97gdc9uu1T1DuvDnLq58gB+vjULiHQVIz6m8iDVte6QbZbHWQWDXNh/sm5Gl4+IQFhaVXN1BVVtutyb5iTY2GwpqJ2gvwaKyetAOa8P2vEOHRn2QzyEdDkytr/Yt76a8GtkH63qBiYR8+ga3+ZnAPnmg/It99aIZEqPguG7XthBH2v28ovfxHgfPeiUsYdSjrdWBDA9QRrWqLXaMVShWI3/AMOmCWTEXIzZAy20uSBnBuND9k+hFJ3FMQ+Ek7KeN1ca9NR0Ya2I8wfhV5ITULi/LeGxf+MQrIQuUMSQwFydCpFtTQ0TDu0VPguZoZCpkch1DBSxsO8F9oDf2bX8zU+WKTslJAZsovl1BPUjxFMWN+TbhmHw8ksqzMsas7MHOewF7AeybW8OtV0ePw4fEFcI0j4UhbLN7QJtmsQNLa0HCjbWMUUGewUEta9gCTpa+gG1D8bhzAzyspKNbMdipAtex3FWvyLhcMUOJhdJHe6F1vYAEHILgeROnUDpTPJZ1IbvKQQQdQQdxbrTKHBHKmfMs8qviVYN3Iwpvtrodb7dPhVxJ8ofD4oIg0upQXCo7WPXUC2960PyW4FZTKrTDvZlS8RQa3y2eMkr0sSaL4nBQxw9iEUxi/dYZxrc271/GsotG2sWMfzbg8RpFOpJ2BupPuYCgD2z++tOL8qYbtVkiBjKsDlU3U2N9jqPcbeVTYcPc3pZFIhzhcll6UYia9B8FDtRKNbUyZqJEu25qA/WpLGozClkMjWE2NS1c1FRa7peggs3BroiVqi1JQUyQrPMtZXa1ZTAFfE+w/7DfgaiYP8AoE934tWVlTAwnBt76iJ7fvH4GsrKAq9DsOw9BUXE/wCM4f8AZm/upWVlFFH4FErslZWVQQkJ+VSIaysoxFkdMZ/Rv+yfwr5153/xn9eJrKytIWJa3yLf5O/8+T8Fp+esrKK8A/SPLQDi1eVlMzL0UcZvW2HrKyoP06Y+BrBeyKlLWVlEB61cHrKylkFHib12FZWUUaR1jqRHWVlOBnWsrKysA//Z" width="346" />Alenahttp://www.blogger.com/profile/13875869459202702816noreply@blogger.com1tag:blogger.com,1999:blog-3319963161538609564.post-78319580923303881902019-05-07T15:26:00.000-07:002019-05-07T15:26:29.780-07:00Tuesday 5, March 2019Warm up<br />
Coach led<br />
<br />
Ready<br />
2x<br />
25 star fish<br />
25 hollow rocks<br />
25 bicycles<br />
<br />
Strength<br />
9x 18 mins<br />
Odd - 7 back squats<br />
Even - 20 jump squats<br />
<br />
Metcon<br />
9-15-21-27-21-15-9<br />
Assault bike calories<br />
DB thrusters 50/35lbs<br />
<br />
<img alt="Image result for assault bike meme" height="400" src="https://encrypted-tbn0.gstatic.com/images?q=tbn:ANd9GcQBrerrLbh6Xvseqos_WGMLQYEa0gspzdf60-yu5pT1B9ToLKPOrQ" width="295" />Alenahttp://www.blogger.com/profile/13875869459202702816noreply@blogger.com0tag:blogger.com,1999:blog-3319963161538609564.post-17934877966322036802019-05-07T15:23:00.000-07:002019-05-07T15:23:27.198-07:00Monday 4, March 2019Warm up<br />
Coach led<br />
<br />
Ready<br />
50 evil wheels<br />
50 star fish<br />
<br />
Strength<br />
9x 18 mins<br />
Odd - 8 Strict press + 4 push press<br />
Even - 10 Strict pull ups<br />
<br />
Metcon<br />
19.2 or 16 min AMRAP<br />
<br />
<img alt="Image result for crossfit 19.2" height="224" 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DZZADAgN1QYruZGaVBk6xqafUn8z+7FyR7Hl/wB8WL/Obvzqdb6Q4sn+83fnGvVDwvheeM65Tsc2xN1hrpsFy692tUb2AwQa1k6sgo8gsAC4tKbedp7ANwsvwfN9ZOpP5n92HJHsecP0hxc/3m7840l6Q4v85u/Or0vG8O4fmt9W65ethyT+TGYlttJGUbTI9NVON4HBpZJsMr3cxgDXslrxUwY1gWgR4d9Lqz+Z/djWOLdUjz774sX+c3fnUvvixf5zd+dWgZWyiLazJGw27UHbT4J/oKbDyPe1iNeyP0vsWp68+79Tb2Vfx9AD98WL/ObvzqnHHsV+cXPnGjJQz5oiR8EbHNPL0L7fZc6lfir7BVLNN+L+7M54Yx7EaEUD6afiU/aD+BqNrQXpn+IX9oP4HrFblvYxtKlSqzMK4+yow1pgoDHcganRtzz2r0jCmUX9VfqFeY4rHK1hLYBlNzpHwtvaK9X4fhy1pCPij6hRJXsVHzM50vX3l/V9YoZ5MP8AEE9Nq8NY+SbvBHLuNFemH4l/V/ShHk1aOIW/2d/0fkHO+Ze7vHiN6MW4TLflVH9q3vC3/AK3OCue9Jp8BfqFYjyr/wCKXP1bf8NbPAD3pP1F/hFPJuEEWMKsmiCW6pYEa1dN0zCozmJhBOn1VBZnfKGkYM/tE+s0N8jdwDGOMwBKaCYJhLkxzMSNq0eNvYfFI2HulkL9kBhlYMNQVnSQRNB+hvQ+/huJWnLW3tr1vaBhoaxcUShG8kczWkDOSLPHsQ/3eZM75NOzmOX+6z5sxvr41hOho/DbH7Uf1r1/iPAkGPvYomXYKqjkoCKCfSTHsrE9HOhGItYm1da5aKo4YgF5gd0rTb1YktDTeUJPwC5+tb/mLWZ8m8fhcn8jPszV6LxPh6Yi09m55riDG4IMgj0ggH1V57ifJxiQ0W7tpl72LIY9ICn66SqqG97A3QgTjsP+sf5bVq8RxrBY66ti5YuBy2RbkqpXfmDMTyM70Q6J9ChhXF664e4AQoUHKsiCZOrGJHLc1R4/5Pme41zD3EUMSxS5IAJMnKyg6eiNKdqxU6MhxG02DxbLbeWtMCrbToGgjwMEeNbfj3SiyrGzdw5uDKrGSI7ShhE7ETQvhfQF1uA4m4hUGStvMc3oLMBA79KO9JuiwxLC4j5LgEGRKsBtMagjvpNq9RpOjG9LeFWrPVvZbsXVzBScxXY78x2ufcapcQxLPhLWYzlvZJPcEaPrj1UaHQS+D27tsDvXMx9hA+urXEujYdLdi0wUI2aWkzoQZjmS1DkgSZr+Df4bY7+qtd0+dc9MxvuI3idYz/TFPwO5P6H8xa1mCwZtYK1bJnKltZGxILyQI03HP2cwfSDh5v2HtKQpbLqRI7LBv6UTfvII7Hk1o9i9+zH861Vnos8u/wCr/UUU4v0YfDYe9ca4rDIqwARvet66+FZvhXEOpYtlzSI3jnPcaTdiqj1PDcWtE2wUdiDYhctuJt5QVU7wxBOvNttySgvsGTNhnbLmBVupAukYeGuMSSc2uYxIAOpO1eXWelZVlYWtVII7XMGR8Gij+Uq+d7YmSZzNILWhaJjacoHLQyeZpDNVaRrLMrW7pN11C5lthnYB1e06mcql3Gsa5ARyIJ3uIiMpwrlrjXERmFsMXZTaAInSCHX93TbTzv8A+QLvvc2lJtlmDMxYlmmWbMCCdZ9J1M1Pd8oN05GNpAUudaIJ8/MW1EQJLEkACdJ2EMDeHEOzh2wrLD3cuULGW5aIUu2cHTKTmBAgaERVS8917LW+puZmRApMfAZw2btjKD1tvedttjWLs+UW8oA6sMR8JnbMR24BYQYBuMREH0wIqS15SLwIiygidiebK5iPNEoNFjnz1pAbLF3xkuIMO6EWQuuQaW2uW1dmkc9I7UlNNYarNnHKLdtjg2IVVYtNsBgLS2mJJ2BR1IG5LA85rA3fKLdYNNlO2rIxDMCVZ2uQSN+0zb7zrNRjyg3gnVi2FGUKSrEMwHVgSQO60i6RInvoA12I45bKZVtQeqKSQurZbaK/oIRXH7070BoBd6VFmLG1qSSe2dyZO4mnjpD/ANr/AFf/AM0wCamg/TD8QP2g/hYUYUUI6XD8H/fX+tZLc0exi60XD+jDMqtdJXN5qLGaORYnzfCJqLodw4Xb+ZhKWlNxu7TzQfXr+7XoXCyqqb7rLEsF7WUgkBVyjnIZ9dh1dKcndI87iM0lLkjp3Zi8b0RIUlc4P6Wo5jXQfFb2HStvgLzC2kH4I2Om0Gla6SatCoAwy9meRJGux1LbATJqrw4wSp2IzD6jH0fTUc9OrDh87U1Cet90Del/4l/V/Sgnk3aOI2d9VvDSZ/u9zaNeXKjvTAe8P4Cs/wCTwTxCz+re9P8A013kQfqPgdq6MZ3TCflY/wAUf9S19Rrb8O/E2/2a/wAIrFeVn/E2/Z2//Ktpw1vebf7Nf4RTybigWMJvRTDcRZLYYI3nldVaT3nLvGu9CsJvViziSHYmY0g5m0/dIgeqs7OjGgP02w9wlL1tGzx5sa6az6NJqbotxa9cxmFTrQysl+4/YAJyAoLehEAEzO5gU/j+PcWybfbdiEBPItzHhUvRjgXV38K4bK1pLqsAJDi4rEzzBzQZ18KrG9ScyIPKBx69Zxd5Evi2Fw6XEUordZcLMuSTqJgc6oXOMYjrbxGItWBZayot3cgS41xA7q9xtQYzRl7q1HSjo+t2/iHLkddhhhyABoNTmB5ntbeigDdEWfrFGJKpdW2LoFtTme0oVWUk9kdkSPpq5bsxWwuIdJsTaLkHOExzWsgVZNlbIuFRpM7md9Kn+79+6wS3fCrcxly2t0KjFbSWVuDKCIJM7maJ2+jQF3rOsJ/CjiYyjc2uqyb7RrNQJ0OFtQLF422TENftEoHVM6BDbKyMywN5BpWh0xzcVvDh968L9u7cth8t21lZWCnsMQBlDQRI2oh0auXLti5ebFG6qrmOe0LOUqssAIBaZGvo0quvRsDCXsN1pPXF2LlQINyC3ZBjedNN6G8QW9ZizdxHWgoIhBbhfNywCZ23NRKVIxzz5INkWH4pibuJWz1vVlrLvIVWgllKNB30YiPRVc8Vxa4S7iDiZK3eqA6q2Iy3VUtoNZE6RzohwbAlsQt8mCltrcR5wZpUzOkAD21Pc6NE4V8OLsFrpu58m03A8Zc2u0TNCaLxW4KzjYhxhLt0Yg3jkuMjm0LcZVOmWNdROorK2+LXeqF5cVnbNZDL1aDIXYZhMa6SK2V/BXms3bd68LjOrKGFsJlDLl80EzrJ3oNe4KXs28P1kZOr7WXfqyPgzpMd9O0aNGzx1u4cOqi5lINs5sgMjO5ZdTGoAGwjeTy86w3Se8yZGaLnulADlXt2WulCAIjQgiR6K9MxCjqQe8IOXIv6J5ncx3RrOEudFBksg3BntXjcDZd1a5nKRPhrPKrnVkozXHeI3btrFK+IPYulRZ6sQUW6oB6wDSJ2mez6axvVnure9JOFX7GGxLC+ptPd6xk6uGl7qwA+bl2eXL01g1djoNfAVP0Bj8OsMCZA11G+1WbtyVYE77RI101Ouu3MU6wxCjMDvr2WnzhvpERNcls3OckTlaM3ftP0VXK+xNoVu/AEsdFjn8efqgVx8WpIgxvpB0me4+nca1LnEzlMTtkO+cGdu6a4kARBOgHmtr5/6PpHdRyvsFore6AGYgsJDazvI008addvqRGp9G2XsAR7RUhHnwDqFjstpCkH4NNtL2T2WHnaEEkykDUCN6OV9gtDzjEkHUxP05Rz9ANNGKUAAE6RuCfjbDluP+CpWYSSARv8BvjL6OYU+2mltoVoGbTKZkho+DHMc6OV9h2ijiHBYkEnbfwFSip7wkMAp3MQh12iez491Ri03xW9ho5X2C0a9as8X6JX8ThwEewubK4z3UGm+omQddqpK1COlCAWS4EMWWSNDWcavUuV1oF+HcHu8Os30uPaZr4RZtuHhVOokbHtGrd7FLeFm1mKKFCEsVAUnQsGMSI5GPprD8BxJyspJ85Tr7P6VrOM3LRtWsgAIEtGupAJmdyDNZSl777aHk5G+s+bbT/AnjuFYW0q5MRnBLRJtwI/SVjU2HurcW0EKA2wc5LoNxGk6nYH1msjghkEprJJg66jaO7c7VqMNHvVsqMyqxYwJEkQCRvGo9ta5HFvRHTk+OPf8oh6QcKa7aYI9qSNJuKKEdEuj13D4u3euvYyKLk5bqse1ZdBC6Tqw5irnS5B1Fzw/pWa8nw/tCxG/vu2n5C53EH2EeIrSFdjqlZ6u/RvBY/GXr10G6BbRRDMoXePNiW39gqtinw6Xjh7T+bCAMddFG5/rWwskDMwABcyfToAJ9QFC8Pw9gWuaFpMA+J51nklqdEYaIz2OxQwyM7xPwVzAZj3AnT10JxfGsOzhxekR2lzaT3gE1H5UOM57FpPhFySDyyghh84rQnA9MrNvDoj4frLqKF2XKcogMSdRoO6lSkroSfLKrNbZ4ilxAtk2mfMAiM4G5g+mYnbnFaniOKtYNRceGuEhVmQoJGo+usf5McF17PxDEKpfMUs6QFABzFRyAzZRz0bvo50rC3XCOJULP7zHcHkRBpS91aFxXNqwgeL270tIUxJBnYDcHnTMPiLYP4y388fbQnhOBtdWDlLbiSSQwDGCRMSNpjlRLD5J8wewVSmvEykuwSOMtCJuJ84U8Yy18onzh9tQhLfxF9grvU2vk1+atPmgTUi0Sp+Enz1+2sb0svA4gAEH3tdiG3LcxWnfD2vkk+atYfpJlXHoqKFBVNAAB8LXSssslSrucnGKXT/ALQZ6M8RtvddAwWAslwUHmggAsNdGHtNasWZ2e2fBwa814B0WFy4/XXS6AIcq5kOYp2SWzGYGlaH7ysLyN4eF1/trZuFnRDmrQ0t/AsdivzhQ/7m3A0mDHcQfooLe6JWV827iB/mtVexwSHEYjEaEGDckGDsdNqPcK943OJ/u6/u9/6Xq/54UIei2JPvC/u936XroO9GTdfQImc6d/3G9/l/zUrzDhZ99TxP1GvUOnEe4r0/ofzUryrs/wDJp45crUuzFNWqN1wDF20xNl7hXItxC+YBhkntSsGdJ5Uat8Tw3V4OXsk23tZlKsVyrbYXDfGSZz5diwMkwYoJ0U4LYvhFuZUHVZs2VNTpElhRGxwHD57qi0LuS+EWAgLobd5pgLrrbU9mSQYGpFd8+O5nbj6/g5Vw1ePoFjjsIVuxesMcjG7mVMzg4XIiWmFpQ7LeIMgIefKpF4jw4Xusa5aZM95sq2yezfbDqqlSAAVRb/6syJ2Izi/R3DW7bslpZVyJYKQRnZQqwPOAAJBg7mp7vRTDhb/vPaW5cW3KgSq5Or+DBzZmgyJjSs/avL1/BXQ8/T8kB4nYOIwga5aa3btsHbq1C9ZmvKruAksNLB2P11YweMw2ey12/hmKX2a6VQqHVrFlQVXJDAOrzIEmWA1rOe4bQ/JJ81fsq39w8P7lN7s55MJltxA5+bMct6p8Z/H1+vl5i9n8/wB+4bwuNwWUi7etF2vpdzZQwC23sDJnW2m6C/oLYBnXbWccUwBbsvZRWtguSgLKzXcQ9xEDWmDjtoMvZJASGGWo36KYPMALW4IGiwO0gFxuyDk7RllldNDoaH8K6OYd1ts1kEMlwmFHnoxyqMqkzAmIJqXxd+Hr+B9Dz9PyZpXEbj213OO8e2ifEeE2rdx1FpMoZgpKqZUMQpkCDMbisVjIFxxoIdtP3jXR/wCm/l9fwZexruW06RjnbPt/2qrxnjK3rWQIQZBmQdqFxXCK8ujtsWFuBDIzaiDMRWq4JfS4UzEAT2p225+PiKyeSpbDshlTBrOeNSdnNnwLJr4nouEtYS0zsDnhuzsZGhEKOcGJPPXSh69I7KXGLSWMZurUZAdyqyeROvpmsq2PukRIAO8CCZ9NRJb9FOMO4sOFxfMzQcf47bvWmVc0kcwBy8aHdBQVx9g/tP5FyqJtVoOgnDrjYy0yoSqlszR2RNpwJJ05jetYo6Wz1m9xNVAIIIArM8e6Ur2UDlR8IgS3s/5vQTp1baxiSuHYJaZFJW2QRnls2g83l3CsyLJOp18aThT1NXl00A3E8U7PDvnykie+TJPr0quDVzjGDK9vkdD40ND0bGbdnuPRjidm1grCqQB1an1lQWJ9JYtNDeI8X61ioMFh7ACDPsmvJrWNuABQxgTA7pMn6SaV3FOxzMxMbTWbx29Tbq0tEe5+7LdlLdu44VhbUwZntCROm8GmYbjFifxq0P6cYZ7mI64Kcj27ZDQcplAdGO9Z8YU1csSsy6h6CnF8P8tb+cKlHFLHy1v56/bXngw1d9y1PTQ+oeiNxCyfy1v56/bWG6YYhRxDDsCrAqmxBEh2BBjxFVDhTQzjHDrhNt7YzFG1A00kH+n00pYjLN78aPQujhFs3FdlBlRqRrC6ETygrR/r1+MvtFeZ3ka4czbwPRsKjOFp8ljxSqKTPScTcEbihtpu3yrBvhvRUXuX0UdPzNOc9lxZ/B1/d/8AL0f1/wBwzmh3HUb7k2Inax391znP9B6+WDbrB8JvaavJC2voTGVGq6c/3K9+5/NSvLkSNTRriN18hzOxGkgkkbjlQJ3mpSoG7LB4hcgAMYGgGhj6KnGJxA/KQPFY3g1RW2SJA0q31rhh2IPIAmNDOkGI0OlMQ63jcQRIuHeN1mTsIpzYvEAfjD4yus8l76gth12XZgT6ht7Gp2ZyMoTTaJPwdIOuutAD2x+IBjrTPivhE8q42IviSX2mfNnTc+omo2d2OixoDvyJkSTXFvMZhdSSJ7sxzR/poAmGNxEZusMeIneNvGne6sTr74dN9V7p079KZae5AGWdZ18c8xMU57jxAXfTu5ZfsoAdf4hfXTrDPiD7Y50NdiSSdSTJPpO9WcQHbdYy+md9dydoqrQA0CllroFOy1QhoWnBKeoqVVoAYiVYVBSRKsIlAEapVjD29ZpyLUuYKCTsBVRTbpA2OujWTpUD420u7D6aGY3GZudUHaa9X2CEV7ztmHUbCXFuIo6ZVB3GvLSgUVamoHEVy8TwyguaOxpCV6MYBUlq2WIVRJOwphq/gxl151lwvDvNOvDxHOfKjf8AB/dC2Ldu8xYIIXt5wq8h6I27qthKzPDbyqAzOcx9MRRzhuN6yRMleffP9a7eM4Lpx547GOPLzOmXRbrvV04GkT4V5huN6qu9VTg3fXZooCM2qXV1LOlRzRQDGtjup1kKrAlQ0EGDsYOx9FdmozQAW47xvrLK2hZREXL5kzC5oEnl2j9NZo21Oxq650ofeSDIoYA/jlqLL/u/xCsvWn4zdmyw/V/iFZioZSJ7GIyiIn16axuPVT2xIkELtm5/GmdY9NRWiAR4ieek61LdZchErvpA13Po+maQC91/o7CBrsCoXXTXzfRThjoOi+nfmWzd21SZ1JEFQY00EDVe8d2befHWuZrc7iJGka6Ox7uYgUARDFD4vwQp1HKIiQe6uYe/HKdiIgbAjWBrvT7zAiFjVp2AgEAn6ZqS+6wwBX9HSIE6DbeKAGvjNIidI35ZY7vE0w43UHLsZ3/2qVnt5iSRBEDTaTqdhH01zrEgRlnQbfobzB5nu5UAQnFSCCu4jfQdmJAjTv0qtUl8jMY1E90fRUdADwtPC05aeBVCGBakWkK74UASoamRhVealWmBMDTX7QI5VxRT1AoWgAXE8NuLJEFRz208KevBr5QOFGvKe1HeQaNldNDVjhz3M3VMPXPwTzrvhmclvqQ4mWGAvTHVt9H11Yt8CvNuFX9Y/ZNaMqQSDuCQfEGKlExvWEuJnJUx8qBVjoeCJN/X9X/eqHEOGXbJJIDJtmU6a7abitKl41NmzGSMxGxOpE9xO1GHPLFfKEop7mCe6R/zatD0Kdusf4uXXumRGvfvS4sUzwVHs7zRfgawsxpyiurLncouyVAMhqU1WvXSFOSA0aZtRPKR3UrGKYqCyZW1kb843FeeWXVWakW2apdfrTjiaALdwRvURqB8RUTYigC2TUdVjifTTPdPpoAtOd6rXjUTYioLmIpAUeMD3tvV/EKz+3jRzilz3tvV/EKA1DKRtOjHRa3igigKrG3nJbOZI5aMIojhuhmHLXVfe1dKMRmAIFq9czAtc0/EkawBmmeVYvD8bvIoVSAAIESDHpIImp7PSbEqZV4MzIzTMEAzMzBIn0mkBsOJ9DMNaRmEsVOo7SjIXKK059ZIG0jWnv0IwwW8dZt3LqAa9oWchJjPOofkDEa1msBxbiGJm3bm7Bzss6STGYhmAJk770Ru4ji+ohydCQbq8i0Ezc5dW2v6PhQBGODWB+T/ANTfbVn70rXuc4jsxJGXtyY1Ouf0jWKHmzxOYNgSdYJtgnVVmC8xLoJ/SFRKOJFGItMUUkNDSJADEBQ/aEEHQEGdJoGaJOhmE3YkKMpJhtA+G68HRzz7P0zyplnoZhzcyFSv4QLB1YkTm7XnxPZ2mPTWSt9KsUCCtyCIgiQRAyiCD3aeGldt9K8Ws5bkSZMFhJBkEwdTOs0CNDxHozh7b5QuYZUYNmbUOivycgxmiQSDFYnFoFuOo2DsB4BiBRO70nxLas4bWe1J1MAnU76D2ChN24WYsdyST4kyaAFbuaV33R40qVADGvGdzTkumN6VKgBPdMDWmi+3xjSpUAOOJPefaaRxLcmPtpUqAO28U8+cfbVkcUvAaXG7Iga7DuBrtKmm0BWbH3CSTcaSZJnmalOOcfDb20qVAC+6T/Hb20vupc5O3tpUqVgMxOLcxLE+NcXiN0CBcYDuBpUqdsCVOJXSPxje2uXOJ3vlG9tKlQB21xO98q3tpv3Vv/Kv7TSpUrAb9073yr+2kOIXflG9tKlRYHDxC78o3trnu+58o3trtKgDnu658dvbXPd1z47e2u0qAGPiWO7E+JqLNXaVAHM1OXWuUqACtizdS0bttio7LQMwJCOIbQQYYA76RPdNpb3EdxdcyBtetmQQXGz9oEZmju1rtKuN55JN9mzq6MdPNI5PEQc2e5IXfrUJCkhvjTuqn90d1Q9Zje0vWsYeWAv2z745yiQH1YkFYpUqIcROSb00r93CWCKa3BF62UYqwgqYI00I9I0PiKZmrtKuqLuKZzSVNo5mpZq7SqhH/9k=" width="400" />Alenahttp://www.blogger.com/profile/13875869459202702816noreply@blogger.com0tag:blogger.com,1999:blog-3319963161538609564.post-23392329265702305262019-05-07T15:21:00.000-07:002019-05-07T15:21:12.831-07:00Friday 1, March 2019Warm up<br />
100 double unders<br />
Olympic warm up<br />
<br />
Ready<br />
50 evil wheels<br />
50 v-ups<br />
<br />
Strength<br />
8x - 16 min EMOM<br />
Odd - 5 clean and jerks<br />
Even - 10 burpees<br />
<br />
Metcon<br />
5x<br />
100m sprint<br />
5 burpees<br />
100m spring<br />
10 push ups<br />
100m sprint<br />
15 mountain climbers<br />
<br />
<img alt="Image result for sprints meme" height="400" 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" width="400" /><br />
<br />Alenahttp://www.blogger.com/profile/13875869459202702816noreply@blogger.com0tag:blogger.com,1999:blog-3319963161538609564.post-47551901321139887912019-05-07T15:19:00.002-07:002019-05-07T15:19:56.554-07:00Thursday 28, February 2019Warm up<br />
400m run<br />
3x<br />
10 push ups<br />
10 pull ups - Strict<br />
10 plate raises<br />
<br />
Ready<br />
10 min AMRAP<br />
25 Superman’s<br />
25 hollow rocks<br />
25 star fish<br />
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<div>
<div>
Strength</div>
<div>
8x - 16 mins</div>
<div>
Odd 10 floor press + 5 push ups</div>
<div>
Even 10 Strict pull ups</div>
</div>
<div>
<br /></div>
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<div>
Metcon</div>
<div>
100 KB swings Russian</div>
<div>
100 KB clean and jerks</div>
<div>
100 KB swings American</div>
</div>
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<img alt="Image result for crossfit kettlebell meme" height="400" src="https://encrypted-tbn0.gstatic.com/images?q=tbn:ANd9GcQ9S9JPqBKMwZgSeKKKgzX6mezUNMgf9jMqcT5Oz68EKC5qbUkI" width="400" /></div>
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Alenahttp://www.blogger.com/profile/13875869459202702816noreply@blogger.com0tag:blogger.com,1999:blog-3319963161538609564.post-11582381727620395852019-05-07T15:17:00.002-07:002019-05-07T15:17:54.404-07:00Wednesday 27, February 2019Warm up<br />
500m row<br />
7 min AMRAP<br />
30 step ups - focus on drive not speed<br />
20 air squats<br />
10 lunges<br />
<br />
Ready<br />
50 evil wheels<br />
50 star fish<br />
<br />
Strength<br />
8x 16 min EMOM<br />
Odd - 7 back squats<br />
Even - 20 jump squats<br />
<br />
Metcon<br />
5x<br />
15 cal assault bike<br />
10 burpee box jump<br />
5 HSPU<br />
<br />
<img alt="Image result for crossfit assault bike meme" height="400" 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" width="400" />Alenahttp://www.blogger.com/profile/13875869459202702816noreply@blogger.com0tag:blogger.com,1999:blog-3319963161538609564.post-72843709631976251432019-05-07T15:15:00.002-07:002019-05-07T15:15:55.644-07:00Tuesday 26, February 2019Warm up<br />
100 double unders<br />
3x<br />
10 pull ups<br />
10 OHS<br />
10 push ups<br />
<br />
Ready<br />
100 one and half sit ups<br />
100 bicycles<br />
<br />
Strength<br />
8x - 16 min EMOM<br />
Odd - 8 Strict press + 4 push press<br />
Even - 15 med ball slams<br />
<br />
Metcon<br />
16 min AMRAP<br />
8 front squats 42.5/30kg<br />
12 hang cleans<br />
16 ring dips - Double is modify<br />
<br />
<br />
<img alt="Image result for crossfit ring dips meme" height="272" 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6bHyG/WTcfxrmNTWTRSrHNHHHEihWZVQn27NYElidr2va5ti5jphbjdVTK444LzwvWjXISBovWFmFjuQJLx2HTDXWH/tam/odV/7tLjLM14rjkypqONZVnNQ0qllGkA1jVCknV+oRt47Yak9JFCzx1UkVStTHFJHylTUDrKM1n9g7xCxLLsTceHHUyDI83pzNmmXVQKxz1M9pADp7YCuruBZG21AnY6vHY0OJayty7NaKaqkarpwJliKRKJFVlVZAVQC7rZGv0IDWAx5whm/MhzCOqhlaGsllkZoO0YuYoVkt7VgLWYA3N7gbXg4m9JkS11GYYZTFSF+ZrAVnDx8uygn9EEntWuQBt1wUm+APYMcdUMz0NXV5bU3gnV3qYWRSWHKWOQqWXWjhEF0bwNtJ2NziCmhfJKMTVjUiiKAq6tpLMIDZL+e5t5YBZ36RcvFNWCkE8k1ZqLB0KqjNEsNyWt2QqA2Gok+XQBxbxlT1OWUdHGJebDydepQF7ELI1jffc4ZQk/QG0MnFzsvDNCVYqQlHYqSCOyOhG4x1xrUyf8AR2gbmOGZaXUwZgTeEk3INzfvws59xlTzZNTUCCQTRLThtSgLeMANY38tsfcQcY08+UUdEgkE0IgD6lAX6OMo1jfffphowe1r2BsXODm0VsBHc33EY3ajqwcYFkUlqqI/z1xr1JU2xHylUti+DdD4h2Hux6MRUL6o0P8ANH2YmxMR8n5u4qW1XOP9rJ/aOA18HuNRatqR/tX/ALRwBJOPUhNaUQa3Pr4/TuUm8ER8Y0P/AKRj8xgHH6W4ca9JTnxhj/sDGXyHY8DPfTYu9MfKT7VxlJxrnprTs0x85P8AkxkrIcUwSqAJLc5UY/RfA5vl9L/ul+rbH52CHH6F9HrXy6m/YI+TMMJ5DtDQVGJSyjU2/ecc873n4H8MWo55e4gfAfhjuKqcMLttYnp3226Yw/0b1ZT1Meit+6cSRUzFXOhrbdx8cWBUydRIRjwTzfyrW+P44KOaZVNOemhv3cRrCdQ7DbEYM5VRTztpViqqLu5YhVXxP4YYaqCKm7H517XJPnvc/DoO7CSkkduO9Idhi5YYz+Hi2QH82SAO7bu9x+zBOjz+TZmPZbexs2ke8H7RjJpaKXY1yHbFGdcSUtUsgup7r2Hn0x5JhfZWIr58mzYyrNKUl2N16953xrOeLscZPnItIdifhjfhexm8gq5RS/wiMBluSR326G+9ulsPKZKTa7wAf7w/hhEylCKiM6T7Xf5gjDa1SBtcD441QaMysIfkQAFudDpW17Bmtfp0xytBF1NQPcsTf3seZV2oqgC5uEba56N5YpJSuSLJIb/zTjpDR+2OPBvLUSojFhpLEkW8B0v5YyzjHatl+H2nGm8JUzxu+uN1vG9mPTuNsZrx0tq2T3D+02OgxMiXoDBsdA44Bx0MXUiFEgOOxiK+Og+H1HUXcoa1REf9ov2jGtxPjGoZSHUg2IIIPxwbOfT3/PH6sYsy1PYvilRv+Tz/AESe7BMSC18KfDHElKKWDmzxK/KUtqZb377+eEzi/id6xmjiYpANgBsZPNvLvt7sRuhpK2Gs9/InOd5W1yMxLaXYi/f0NsDwcn/QplP7crD6rk4zSqoHDeV/txX0OCbnvGKan2JRq1HmGTagklIE/nbsvzvf6saTQtHy05RXlhQE0nbSBYW8rY/MfrHicFKHOJEGnW2n9W5t7x54VtvkOk/QVfHTyW5oie3TXpNr9euKnJoV/Rph8I8YFPmyn9b/AD8cQHMh4HDJSBt2foX1qhX9OmH/AJeJPy/SKLc+IDwDD7sfncZqP1Tj4Zv/ADT88dpkztuw5aEW1NIfdb8MSxGmvuJCPA4r1NPKWOlNtutrdO6+I2pZ/wBUfMfLE9kabb9lh3p/1Xt7z+OPBPCWCqp3sNyfh34hFHMf0F898dpQy3W+gAMCbN4Y7Y7fsJ0OZhUeKNNi25vYeF/E3tjyHmszM7e7VsB8D1OKySFCVCjYmzWvcdRve2HTKqaMqjN2tQuQe4nGTJLSaMcNQpJTysbBdX1ffg9R5RM2x2FvE7YaCFUWVQPh/wDGOIpjfp/n54zSzNl444ooZJGYpApvdmINultN/wDHDBJgQ72mjsdy3aGx7iMFpxh1KxKpi/nXQ4y3NX0yP+ybe/GpZwNvnjL84A1tditwRsL3HzGN+Ey+QDsrqdVRFqtbV4dbAkfWMOrZ04O2j9xfwwjUEaCeOzN7QHQd+x7/AAvh1NDBveoc+YRRYfHGyLaRlSR4eIJr7OR7rAfK2ImzOc78xviT92LFPRwHXpkkbQNR2Ubd/cfDHSSUv6sx8+YPs02wJOXZSKXQycD1ckkcokYtpva++xTpjMvSAn8NY/zR/ab8caVwfWxCRo41cawSS7Br2Gw2AtjO/SGP4WD4r9/+OOhuyeRULQTEgTHinHYONWmJC2fcvHojx6Dj0YdRiK7PRFjrkY+TEuG+OPR1s6pkANz3fXixLmlth1P42xVY9lvdgO8m4+H2YweTBay8JfqMqVuoC/mcdzKDfzwCpZ/swYhluNv874ztFEyhVpax8CPrx7C/d4fZjvM12PuJ+WKok7Kv3bX+P+OCgMsKgb3/AG469XGIx12+H4Ylaba+N3jZYfxkQyxfKPuQMfcoYjNTjz1nGzViI1IN8y46/WcfRtd1AO9x39d8X2qVXs6AbW7uvfjgV9ukaD4b48Hk9enWyKlYbOwPcT07sQgju1D54JivH8mny/xxdyCnkqZdCBbDdiRYAX8bdcc3S5OVr0XIcmS2vVIgXbcqwcgje9ri4vtY9euDWX0pQF9Rbe/TcfD8L4trkbKI+cyMV3Gm5F77CxHW1hjmnmKMb7i9x02/xvjzMk29mb1FfyiQT1U4TmCyx32vsSPlfEj1MzRlhYe77hizKkLDmMALfpNvb3C+LcciGPYe0BYG314W0PVegJkWkOJFEhIN31La/Xptcn44bKnACgr7yKtyO2Aw27t/lhmeWPv+3FYuzPldSFjNEOk3xl/E0Lczsi5F8bjIlO2zJf4n8cUpsioGN2p0J8y3441Y8sYmXJ+xgmXxMJUZhYahucOAy+U7ct/3T92NIHDuXf8A2kJ963+3BS0P6i/LF15MPZJQkuDNcsymYCYGJhqjsLi1zfz95xT/ACDP1MR/eT+9jTKqnpyCTDGdvAYy2vbTK6XNgxtv3d31YaOaE9kNpktxi4SyqSKpUulgQwuGB6qevh0wjekgWqk/ZP8Ay4dvR+f4S259np3dQPvws+kLKppKhDHGzgKb6Re1wlsXguiGX7ElTiQHBKPhqrPSnk+r7ziynCFcf+7N81/HFtyFoChse6sMUfA1ef8Au5+Y/HFmP0d5if8AUfM/4YdNg2FunBJxMynDXR+jnMB1jX5n+7i83o3rW6Ig97H+7g6n2FJCjk8AeQhumhvnaw+36sLVXCUYg9xxq1J6Mq5WDaohbzPx7sKPEmVEMysLSISp94NsY88mp2+DVigpwpcoWIW3wZoPHu2HyBY4BspBtgnSSsQFQEliQoA3JO2EYsU7o7rKhebpJt9Hb54rU4AQox2OD0fAs0pLySCO/wCiBqI8L7gYJQcCQi3MmkY+QAH34KiXj4uSXoUobgWuL2+sdLY59YU2IOxNiPA+OH2P0dQOLpLKp+DfMWxRpPRfJz4wZkMRbtncEAb7Dz6ddsFKmCfjZIrgVgox7YY2cejfLh1L/vn+9jscDZUvX65D/exuWWBgcJCBJSgm/Mt7ge7HDU0Yv9MTbwX8RislNJ3I18TigmI9g/PHk2j0lt7JBQxAjVIP3evh0GG7gWJAZSjX2UHa1uuFbMqaQsLITsLm2GXgteXHK0nYFx7Vh0Hv88Ty/wAAx/sbZJO42I88LEkyozKLABjb53NvK5OOJ+KYmlEURLsSRqHQWBOx7+mKU5G2r2SbMf1fA/P7cZnheltl8ORKdFuo6rZSw66R3na32/VinW8xyGWKaMnqLbN797D344TMRTyDmsdPcR09/kfLBGrqY2GoTm3cAfwxGO3o3UVqGR+YjOmg9wuL9O+3eMFjVG/XAOhro3lKobiMAFr/AKTXuPfYfXgDXZzPFM6czUFawJVenUX28DjRHBKSswZssVI0IVHnj5KjfGfxcXSfpIh8xcY7TjKx3jH73+GO/HmS+WJoSy4kSbC7lOdRzjsGxHVT1H+GCiT4lKLTplFT3Rdll2+GErOJoVkYtTqxFrse/YYa9W2F3NMplkcsvLCm3tPY9LHa2NPiXr2JZao8yTiiKBgVpgPHSdyPD34KD0gxL7NK/wAXX8DhaGQuTYmE+I5h6fu4kn4ajsDqgHkGZvvGPQ/b0Z/0fIwt6UCPZpvnLb/kxA/pTl7oEH/in+5gEnD0YiYFodZIKk9wHUd53xXTJF75YP3TgfuMlAPv6Up+6OIe92P4Yhb0nVR6CAfvn/mxQiyJSbCePv6L92PfyXCOtSg8wpwKmGoFhvSTXHo1P/5bn/8AZjlvSFXno8Xwhb8TiOOjhClTPfVY3Cd48MReqwd88lvJFwdMjqh0dycd5gf9cB7oR94OF7NqmeoZpHLO56to03sNugAvhjp6KBrjmy7KWOy9B9/THwhpumqb6h7sB42+RotJ7CNl+Ty1MojjU37yeijxPljQsnyylohYyAyfpN9w8BievqY6aDTB7Ug3YnteFifLpiDh/h+/003bY7gHoMMlRvxYVHd8hXSHF1bbEUkB8cEpVtsLAeWKFQnngmgq8wr0JGLNJXuzaSb+eKjxn32xBKd9scAIcTVISHoGB2KsLg/PGcmjQ7hIhfe1umHuZjKCCCQBv5YgncoodApAFiQo/DAasy+RFtWkCp6llVSCRcXJHecU5szZertiy9Ym14ybeLXsPiMKtTU3dvAm9vC/hiEUYpS0oJy5y56E4qy1Zb2mJxQU92PNWKUR1WGsgnAqI7/rEfMEffi7xhxEY3WCIjVsZD9YT49+FuGYqysOqkEe8G4xVeG7FmJLE3JPecdSO1NLYdqLNoJF0MyiQ7AOPsJH344rsgkVNQKknoL9PlhfoJ0YaH2J21bW+IO1/PFjMK6eJVVakkkdNCbL3d22M/wVLZm5ea9NSRZ4dzVaaYUz20vY6+lnPj5Hp8sRcTXWpkHeSD81GFmeNnJZjcnqcEJKl30lzdlULfxA6E+dtvhjRVGFys6le+2K0jm+G+LgCqaNXDRdtQ1izAi4vY9m198QS+j+t7ljP/iD78ESwJR5i0cish3G/wDh7sall1cssayL0YfI9494whf9Ba4G/KB90if3sGsgoqmkOmdNMbmynUh7dr22JO4H1DGfPj1K0Xwzp0OaHCxng+lO4GwwxxNcYG18sQYa4Vc26n3nEfE/9C+V1EDZY1pNj+iwP1YqdL3ODIr41N0iRfdj715P5GMnzW+PUcPszKTvgC85B1bHKyR97DDBT1gL/mk2ViAF77X38sRrmTjoE/cUfLbAUQ6myllDBpRp6ANcm3eLYraQT3m3XYnBl84l7rD3WF/fYb4+Obz/AKxGG0LsGpoFrHb9Bv3G/DHSwuekUnwRvwwSizSW5BdiSp7+m3XbEPrz98r/ABJwNCDrZzSUExYkRSAaW6qRckbDfxx5HSSJ9I8TKiC5Y2tcdB17zYY8NUT+kx+JwH4izUqoTftbkHy6YMkkh8Vue5cyyFpZu3cJGLnr37ge/fGgUg7IsLDCnQ50IE16ARJoK/HY7+7De0wsMIj10QVGB02LFTUAXvgTUZiB0B9+AMTTtYHfuJwIS/jizCJJUlZbWAGs3F7HuF+uB5r1Tffpgk20WKqvEKsdW9r28fD68BYuImQ6rbHqD34piqWSZpX9kW0j3D/5xYo7zOSYwY+lyNh54Uk5XwdVVPaNm1g7eB38LHCpUbnzwzV+1OoPW5+3b3YW5BfEYcHl5G2R8zofgcTA4qvjuF7jFCRNjgjHox8ccE4Y48klJx0Vx0I8ccRKpPXBTJKLnTxRW9pwD7urfUDiiFw5ejWh1TvKRtGth+0232A/PHHGnY+JwHyXOOcJnKhY0kZVa/tBerHwGLDZmnJE4ZNBAJYsQoF7XuV+7HCl4nGeek3MTzYYlO6gyHyJNl+w/PD+XNxsCCOt/ltjGuKa7m1UsndqKr7l7I+y/wAcAKNAyCvEsKv3238iNj9eOqyhaQhhJGotazHcm5PTw3+rCfwLmOmRoT0cal946j4jf4YaMzlUEBiNx3+/GfDHRmo1uWqGx7JkT3082K57hc/Zjj8kL09YQe5WxxltQpmTtbX3+WK8spuQA/wVj92PR/Ugr4sv0mXpG1zOrbEbKR1+P+b45/J0PfUn9z/HFDQf1H/cPT5Y+5cn8lJ+6fwwbXQKfZcTLoWYKJpbnyW3j9mPvyfTX3kmPyGPcspn5qExuBfqVPgRj00E5JtC/Xbp+OGpdC++TunipkYkLK1wRuw6HY92PHipv5Nr+HMNvqGPvyVUH/UG37Q3+vHq5PP3QqvXq6jB/wCHbdnyw0xYAxMBvc8x9rb/AHYGtw6KmeIhNCMoIW97DrufHEedCWHlo2nmOeyqtqJ38B0v0+eG3KaPkR6ibyMLX8L7m3lfv8sSyP0eh4eJU5AHiqkVIkRb6VFl+Ztjyjz15mtbSq2FvMDcnBjMYVbr1GFkUemRzfZje3w/+cQnNQVs3S23DNTUL7zgTV1DW2UD3n7h+OPZZbbYHVVQcZfyJPgVysp1uYVA9l0W3QBfvJOArZ81yrxgnyJ+dji/UyXwLgpEZizPpHz92L45Nrcx5XK9meCV3NkUm52Aww5XFX2ChuUo8hfA+jihUi03wDWB+FtsNuVsDuHuP27/AHYvQ+OHtsXs1qnZLMbi/lh34T9H9FV01HVHmBDHL619I27x2S4P6I1BmsO4jCHmirpBUEdqxub918OPB+ZlMgzRRIFYM4QXANnijDWHXe5+JOJQPNyclzhTgHLpqammnWZmrZZFiAkI5KhJpUBse0QkNiTfc+GIsq9GtIIKsycx5Ia3kqwcreMtDa4G2rTId/HDJ6PaiOagywrLGPU5XM4ZgCg5NRENj5yqfcb464XzmCrGYxQzRljXiVQWA1Rgw9tfFfo23Hl44oSBkXo2y/16phKTGKKnhlUCV76maUNve5uI12/HCV6SeFYKJqZ6cyCOoiL6JTdoyNG2wvaz9Dc3U41WjzyB8zzFo5kPLpYE1BltrUzMQDexI1C/gdsZx6bHSUZbMCHlkpzzGQi7ECMjVbpuzfPAYUX4vR/Q+qUc8c7VPrFXDG0i6o1MbSFHVUO6kaSLne9+nQcekPgyGlgmanoqpdDIq1DTq0e7LclC5e1iVuVtfFzKZ4lyHL0kkMWmsHM0PoeJefLqa47S6RuT3AHBjiCGOjy7MlNQ0oqZENOWm5sst4YU2NyxIKNbwVQegxx24N409H9LTRTmnoauTRCziYTjSjWa10ZwzBbAkKp2wFyLLq+Ki1w08h5kgQIYJdR1xswl1bWiW0YvpIuzb4fKOOnpRVVYrGmppaRFR5qgzMXDTHQuo6tw6gKNyzEWvhZ4frKNFyuF5KsFVapa86aQQGbTLtcramIVBawIB646jrBk2qmWXLpGMUaSNE1U0MpAjKM7SGNbmxPZDarHWDewOG88FQGqgoHlnkgNI8hHMtqeOSFUI0gWFnPZG3Twwl11UPV61wZAs0cjqJnRpLtEbglQBa52HcNsadHXRflWmPMSwy+UX1L15sG3XrjkcBq3Jhz6AJPUCCqkkSSNyNY0RSOpVwNQF03uTfs2tvfiD0SUBq5UZZeSIoWT6V/zjNMJN73OyJt3XxanrIpZ8nqJJI2lE06l9S3CmGbY27rqv+Tg5ScQRs0K8xL+t1SntD2U5+nv6W0/MYIDHuAOHIZ83kp35nLi9Y0aXKkcuUIvaG57Jt54d80yVFWkkp5phFNWCnlSQoxsJHRij6S6m8VvatY9AcLHovqVGfVLM6hf4XpJIA3nU7E7G+HTPKmKFMvgaeIyHMhJZXB7DSyyXPgAHUE9Lm2Al7DbBebxxpmlNl8D1aFpCJmZuy6crnWjbrcWsSALdMW+Isq5Vbl8MU85p6mSaOa8pJBjF1CsdxuGBt4YLzwyPm8VRLUwNTRrIYEDrqQtEiPq7IvdtRvrPUbDEU1VTTCglhk7MdfKTzGXVv6wjnY+yXO3lpw2pgBfFmUrHS1M1NUVKtTyrE6yOGV9XLuRcFgQswIII3XcEYr5vl3KzimoUmn5EyIzgysWvpqibN1AvEmw8ME+OaiKGhrg00RNRURtEquCSPoFIt4jlsTboBfEvEVGpzmhrRNCYxaIjmdoMI6pr2tp0nmDcm4I6b4Op9nFKnyiFVzGSaSsdKWcoqxysWKcmJ7AXGptUh6/divky5fPRVFXqrwlMW5gMp1Gyh+yA5HssOpG98EfyxyYc5khlVZBVXjIKMb8inFwDcHv7jgFlZjjyvOIywuXY9srqctBGWNhbcsTsBbHW+zqKvBlKaqsWGR5VjCVEvt2cKsirEGIvuFkF9+owTHDERzhaPXMaZ6M1C/SHUX5gT2uum29v52JOBamFairkcJEqUyDskAkO0ha2o7kCIfMYPUVXTvV5fUxyDQ1BKoLsoYAmneMPv7Vi23kcGTd8hfIsRcIiE0BkebnSVs0LtrteNfWOWQOikrGhuPE+OCPEOUxxRz1EEs+qmmjikWVg6yBuUWtcFhZZgQQRuu4Ixbq+IY6pMlqNaAvOrONQ7J9WmDA77Wa4xzxrPFFR115oi1TUxPEqsCSAKdSLDe45TMbdBvhB4ZJpqmwdkWVwzwz1ExqGtVLCqxORZXMKA6RtYNIWJ8AcVqHheM5nU0s0sjQU8PN1hgrdvQVDlAL6QJOgFwV78EvR9VMaGYRzRxymtVu2wH0YaAyCxB6xhgNu/u64syPQrNnM3MTlPTosvJZNZZY5Wl072MhV1/rDfvwGk+R8mWeuW75BFJwXC+a1FG7S8lIElitIdQ1aUN26ntKxsfHFaLgOFZcthmMpecTiotIwu8SX7P6o1Du7sONTVRLXtUpKl3y9lBLL1SQOt9+v0uK1ZncM9Xk06yIFdZ3PaHZ1U4Njvsd7e/A0x6J/JPtipxHwFRiJZqdp1C1kdPKjvqDqZ1hfSTdlO9wb9L7X6c57wVlkWYUlCkVSGlkBkcuxQxmOU6Qxa4fUinp0vvhk4pqYoaZY3niLzZlFIiq4JKmrST6lFz3DxxLxRJKczoJfWYDRrMAIwy6hLyZ7sez7Omw9r4YNIGqXYt8S8HUdPTzz0vNVqaeOKRZCHV9ZiuRcFhZZgQQRup2OAB0DYWvh548eOOhrlM0Rapq4XjVXBYgGmVtvECJmNugGM3qYF6h/rw1m/w5NxdgbNIyNEYGqSSQhVU3ux0qoHvOK+acJ10CGappJY0Xq2gELvYXYXt9XXE1O18wpN9hPBb4yrje/SBJ/BMzCMZH9UGqIkhY0IlGtdiCxGokDry18sTgtjFkf7GAPwXWsyIaOXXIrPGOySyrp1EdroNa9T+lik3DM6xLK8MgjkkMSMVHakBYFAAS2q6MLW6rbH6OX/T8r/odT/8AzYi4go40/JojsUfMuaPfJHUzE/vMThqEsxvKvR3IGT1+OSmjYhUuoOpj0BcEhGPcGtc7C5w/ZVlVPCWFLROxjOh5I4g3a0q9ixNybODt44KcXGo5OYESRPAtTCzK2svGVWmIVd9I3Aceb3xxw1WMaCskUlWNdHupIt/oynceI+3GeeLXOm3VGmGXTDUkrsER1YaWYRUzNLHZpByLPHcEDVqAIvpJHW436HA0LLoFTFlbMrLrWSOFbspGoN2e1uDfpjRbf9p1/wDQqf8AtVGKOVZxBSZblc9RUGFFpkGmzHmkwCwsveOo2OAvEh2/9D+ZPpf4ZlR0k9ShqqbLWffaVUTtW2NiSGbpbsg9CMLdD6zVPyIYjK5uxRVUMdOxJvbcE28cbJwZmr1dHAkXMo50MhpzJGeVOp12t0VxoNyAbgqTuBul+iYSDPplmtzQtTzLdNfMGvT/ADdV7eVsWjjUeCM8rnyKdZkddG6JNSzK8raIwy+23gGvpv5XxK3A+YXCfk+QFgWA0x7gWBPtd2ofPGyVjl6aiZyWIzZrFiSQBVzqBc9wXsjwG2F7j2uMed0ghr6jmNUQJLTB3VI42MXhZSH2JG9+/D0TtiXlPBtQjBKjLZdbXKW09oC19tVtrjBSs4aDycj8nytIiK5TSqsELFLghrW7LWv3r0w9x1sh4naIyOY1o9SoWOlWOm5C3sCfHHHBrxnOMx5dXLUARWYyavoW58uqJNX6Cd1ttzbE3iTd7ll5EtOnYz+XgemLcgisFQwJSJogDpAPaAIAZR0uD5YA0PB9es7rFRyOYmAkUootcalB3sQVN/K+NogkvX5PpYyxepTFJ3J1zAxw9pwRcMRpbfqXPhhroGTUZF9qoGs/1ERPww8Y17JynfowiGl1pDKtGxSZwkTCNLO/a7I3vfsN1A9nHeZU2kzuaJwsThJSY17DNp0qd7761ta+zDDfkP8AFmRf08fZVYYvSPTRjL6yVLXkkg1/tpPHGfjZQP6uH1A1szKfJ6mGxbL5Iw7LGOwnaZjpVdj3k28MezZFLHbm0XJDEKGeOy3JsoLBSq3NhuRuQO/D/wCkVk/KGXj1qUPz4P4MNfLZeafpGt2dQIsL4s8XSsaTOwWJCoNIJJC/waNth3b77d++DqO1sz+lyCV2JSlMgjfSWjjUi4sxAa48e4d+Oq3K5HklkNM40SBWJiuUZgrKpN+tpEO36wwzeiac+tzqJGKGIPo1koH1gagt9IJHUgY59EswmyyoepmkbVUxl5GZnYtyaW1y1ye0APIeGC5NbHNuxbbJ2MvIeMmo06xEYbvouRr3NtFxbr1xPFw0zMy+ryaltrAp1upIuL3O9wb33w+TU5Gd1FQoJMeWooAFyS00jCw8forAeeIpZJRntMdTrHPRsWj1MFLoTclOmoB1FyLi2O1sFsz3MchhD8mSOQ1LAcuEwqGk1B9Nj0t9E3X9T3YAQ5VVqkpakZFpywmkCL2DYSENpO9lYHbuOGWOtIzLnO8juMw5d3Zm0xireJVXUSFQLIeyNtz441PNcrBhr4LWasExW3eTTpFf/wBIwJFYZpw4MVouGHM6rUUsrSMpeOPlqS6ra7HfoNQ2J78Xa6jYyinFI3PsNMXLXXa1wR3Bf5xIAxp8xJzp2UXFPl2wAudUkxO3nphG3ngXmVY1PnVLUmnlk59AY5BHGztHpkVixQDVpBdVNt9/hiMsSkN+TLpGTZpkjQPpqacwsRqVXRe0AbEgrdTa4vY7XF+uKj8PVLQNVJSM1PZmMoVdOlSdTdb2Fj3d2G70wQVCRUZSdaijIPq72vIOwDZ3ueZdRcNsTY38To3DNGxy6kozG3Lly5+YbGwdliAUnoGPNc279J8McsaTA8zaMI4fymWcstPTtKwF3CKuy3tvcjbF+Gn1QPUpSlqdNnkCLpXZWsb79GXoO/DP/wDT6tp6rtXvTpfbp2jtjjhRbcMZiAb9u/zjgJ+RNvhii2G+eUdkkAs1ymopIzLJRSQx3ALFUAuTYDsknrhZZkkuUkIP6hDH5WBvjavTBHG80Cmpl1WW9KNfLZNTnmtbs6gRYX8BhQhoo13VFv3WGONOHVlVsV82lZJ4JwoJjdXt0BKMHANvG3XB3OPSrPMtWDTRD1mAQtZ2OkASDUNtz9KdvIYCZp+ZP7Y+w4WpvwxOD2MeWK1GgH0vTCamm9WivTxSRAa27Qfl3J22tyh88VIvSVPJFRwMEj9VmWRJd2vpV1RWXbsWcKbG9h3X2z5+gxy2H9E1VmscUek6SSKaFaaBOfpZyjOzF10jWSVA3WNFtbbT1PdR4V9Is1JA8LU0MweXmnWzdbJYWCkbGMHGfUXf8MX8LXsd1wh6j9KdSKioqGhhYzxJFpuwEaprIsbHUSZCSTbALPuMZKqjpKRokVaUKquGJL6Y+WLgiw8cLzd+IU7sGxKNB4Y9JstLTxQtSxT+rluRIzFTHcMNwFN9mK3Ftj8cL3D3HEtLXSV5RJZJOZqUkqLyMGJFrkAEWAwE/ROB3dgnNGk5r6V5peQFpYYo4JxUFFLfSPqLWJttdnZjsSSfnBxD6RWq5aec0UEcsM8c2tSdUmjojNpvp6d56DCDJ9+LY6/DHWdQ6p6R5hmZzLkR6zDyuXqbTbbe9r326WxbX0qPDUSVCUFOhlj0OEJGo6y5ckLcsS3fjPmxJVewuOs6hwpPSnJEaBhBGxooGhUam7YZI01HbY/RA2F+pwR4e9KVW0kISlRhEkyG7NptK6OCTbbSE0gd9zjOk+/Dnwt+ZP7Z+/HLkZRTD1Fm9RHT0dOFhIpJxMrXe7n6TYi2w+lPQnpi1m2eVUkNVTMItM0wlvd/o7OjlVFtwTHe5/XOBj+y3uOLOZe2+KuKo5RV0Es64smqGidqWlEkUkbrJ2iwCOJNIbTcA2sbHvOPc34wqKiKWEwU8az25zLqZnWwUje25VQuo3sO7AAdPjifvwKQ7xoJ5dxPNTzGeKKE3j5ZUllFtWq4sD7sVcmr56KmkpEWJ1Z43LNqUhkjhS1gLWPJv49o4qdx92LOY/nG+H2YZpPcVxVhaTjGqMk8ojgR5oUiuGkugTmlWG3W8xPwGIP+ltSZ6WdlhaSmikjveT6TmBAWY22N47/1jgIns44m/wA/PB0I7SglHUzvHJ21UNJJLsDYM8zT2udyAzWv5YIV/HtS1TBM3ITk6xou5WTmlEJJtcaBdu+4BxTb80v7OFOu9o4wTzyc66NcPGg42NacdzLNUVIanV6lIYyNUoMIVSAV7PaIaVmPS2nH1Fx/M0tI/Mp2lhhaK7FyZ9aoW1kDsMWgU6t7FrWN8Z7V4s8G/wCkn9k/dikJtkngjqoe+JKh6qGCN1ipIEVhDHEWazNFKoLMyLYKQFsB0kNz0sTo+N6vXEw5CrHE0fK1S6XJPZYnSCCoiFrjpNhKqvzze778W6T7hiqNC8SPAX4UrTRStJGINcqPzNRk071DMoWy3sEN9xuLYjqsxkekrKdEpYY6sq5VBIOWTFEmlVCaT2ozc7WJJ6YHSYsj2Rjhn4cGwznHFBqWQz01CxWRbM4ZzoDk96XCHrbzwPoEiEbWCan1yWUMFjLzCQIot+irMv8AU6b4o0/tnF2n7/fjhoeNGLuLP//Z" width="400" />Alenahttp://www.blogger.com/profile/13875869459202702816noreply@blogger.com0tag:blogger.com,1999:blog-3319963161538609564.post-74876113611142210932019-05-07T15:14:00.001-07:002019-05-07T15:14:12.771-07:00Monday 25, February 2019<img alt="Image result for crossfit sprints meme" src="http://crossfitwatchtower.com/wp-content/uploads/2017/11/zombie-run.jpg" />Alenahttp://www.blogger.com/profile/13875869459202702816noreply@blogger.com0tag:blogger.com,1999:blog-3319963161538609564.post-81988498612028023822019-05-07T15:13:00.000-07:002019-05-07T15:13:17.025-07:00Friday 22, February 2019Warm up<br />
Coach led<br />
<br />
Ready<br />
2x<br />
25 v-ups<br />
25 hollow rocks<br />
25 star fish<br />
<br />
Strength<br />
7 rounds - 14 minutes<br />
Odd - 10 floor press + 5 push ups 60/40kg<br />
Even - 20 med ball slams<br />
<br />
Metcon<br />
20 minute sprints<br />
Min 0-10 30 sec sprint 30 sec recovery<br />
Mon 11-15 45 sec sprint 15 sec recovery<br />
Min 16-20 70% pace<br />
<br />
<img alt="Image result for crossfit sprints meme" height="165" 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" width="400" />Alenahttp://www.blogger.com/profile/13875869459202702816noreply@blogger.com0tag:blogger.com,1999:blog-3319963161538609564.post-82818060415412603622019-05-07T15:11:00.000-07:002019-05-07T15:11:32.874-07:00Thursday 21, February 2019Warm up<br />
Coach led<br />
<br />
Ready<br />
50 - 1.5 sit ups<br />
50 - bicycles e/s<br />
<br />
Strength<br />
7 rounds - 14 mins<br />
Odd - 7 back squats add 5kg IF you feel you can<br />
Even - 10 Strict pull ups<br />
<br />
Metcon<br />
5x<br />
40 lunges<br />
30 sit ups<br />
20 push ups<br />
10 pull ups<br />
<br />
<img alt="Image result for crossfit chipper meme" height="293" src="data:image/jpeg;base64,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" width="400" />Alenahttp://www.blogger.com/profile/13875869459202702816noreply@blogger.com0tag:blogger.com,1999:blog-3319963161538609564.post-88622838459185174052019-05-07T15:09:00.000-07:002019-05-07T15:09:30.299-07:00Wednesday 20, February 2019Warm up<br />
Coach led<br />
<br />
Ready<br />
Oly warm up<br />
<br />
Strength<br />
7 rounds - 14 minutes<br />
Odd - 5 snatch - catch in the hole<br />
Even - 10 OHS<br />
<br />
Metcon<br />
15 min AMRAP<br />
10 DB burpees - Double 50/35lbs<br />
20 DB thrusters - Double 50/35lbs<br />
30 DB snatch - 15 e/s Single 50/35lbs<br />
<br />
<img alt="Image result for dumbbell burpees meme" height="224" src="https://encrypted-tbn0.gstatic.com/images?q=tbn:ANd9GcTdN1JGdBGsOrbY9PjPghbQF69FZ5ZQSZwVEdl1F-w4RnzkyenA" width="400" />Alenahttp://www.blogger.com/profile/13875869459202702816noreply@blogger.com0tag:blogger.com,1999:blog-3319963161538609564.post-79151821764542805202019-05-07T15:06:00.002-07:002019-05-07T15:06:59.421-07:00Tuesday 19, February 2019Warm up<br />
Coach led<br />
<br />
Ready<br />
2x<br />
25 starfish<br />
25 v-ups<br />
25 hollow rocks<br />
<br />
Strength<br />
7 rounds - 14 minutes<br />
Odd - 10 deadlifts add 5kg IF you feel you can<br />
Even - 10 HSPU<br />
<br />
Metcon<br />
Tabatta 1<br />
Toes 2 Bar<br />
Burpee Box Jumps<br />
HSPU<br />
<br />
Tabatta 2<br />
Sit ups<br />
Box jumps<br />
Push ups<br />
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<img alt="Image result for box jump meme" src="https://pics.me.me/programs-box-jumps-fluffy-too-much-y-coach-want-me-13223212.png" /></div>
Alenahttp://www.blogger.com/profile/13875869459202702816noreply@blogger.com0tag:blogger.com,1999:blog-3319963161538609564.post-54091939853718654342019-05-07T15:04:00.000-07:002019-05-07T15:05:20.761-07:00Monday 18, February 2019 Warm up<br />
Coach led<br />
<br />
Ready<br />
Oly warm up<br />
<br />
Strength<br />
7 rounds - 14 mins<br />
Odd - 5 clean and jerks catch in the hole add 2.5kg IF you feel you can<br />
Even - 20 evil wheels<br />
<br />
Metcon<br />
5x<br />
50 double unders<br />
25 Double KB power cleans<br />
50 KB swings<br />
24/16kg<br />
<br />
<img alt="Image result for double under meme" src="https://encrypted-tbn0.gstatic.com/images?q=tbn:ANd9GcQMOM_9KbIMaOSWG_uSYcug4ZOMi0mtPc691mdXLT0Log-XdEC05g" />Alenahttp://www.blogger.com/profile/13875869459202702816noreply@blogger.com0tag:blogger.com,1999:blog-3319963161538609564.post-57202304107156021492019-02-15T10:48:00.002-08:002019-02-15T10:48:48.993-08:00Friday 15, February 2019Warm up<br />
Coach led<br />
<br />
Ready<br />
6 min plank hold<br />
<br />
Strength<br />
14 min EMOM<br />
Odd - 7 back squats 70%<br />
Even - 10 Strict pull ups<br />
<br />
Metcon<br />
5x<br />
10 pull ups<br />
20 push ups<br />
30 air squats<br />
40 double unders<br />
<br />
<img alt="Image result for crossfit meme body weight" height="400" src="https://pop.inquirer.net/files/2019/01/3.jpg" width="400" />Alenahttp://www.blogger.com/profile/13875869459202702816noreply@blogger.com1tag:blogger.com,1999:blog-3319963161538609564.post-13030988845637941582019-02-15T10:47:00.003-08:002019-02-15T10:47:24.614-08:00Thursday 15, February 2019Warm up<br />
Coach led<br />
<br />
Ready<br />
5x<br />
5 HSPU<br />
30 second handstand hold<br />
5 HSPU<br />
<br />
Strength<br />
14 min EMOM<br />
Odd - 8 Strict press<br />
Even - 16 med ball slams<br />
<br />
Metcon<br />
10x<br />
10 push press 60/42.5kg<br />
5 toes 2 bar<br />
10 box jumps<br />
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<br /></div>
<div>
<img alt="Image result for crossfit meme emom" height="400" src="https://lh3.googleusercontent.com/proxy/_vpGizyDdAWTctqtW6oMTexSrGkg_TuAEqJidy77_eX8B-TGfrQ44Ib_jplM4enodH6Sk_9aNG_19bLKB2dE8V_1NWfXu5RHTzCboxcmSAABW3I=s0-d" width="400" /></div>
Alenahttp://www.blogger.com/profile/13875869459202702816noreply@blogger.com0tag:blogger.com,1999:blog-3319963161538609564.post-65665082787045555882019-02-15T10:46:00.001-08:002019-02-15T10:46:23.211-08:00Wednesday 13, February 2019Warm up<br />
Coach led<br />
<br />
Ready<br />
5x<br />
10 toes to bar<br />
10 double KB sit ups<br />
<br />
Strength<br />
14 min EMOM<br />
Odd - 10 floor press 60/40 + 5 push ups<br />
Even - 10 burpees<br />
<br />
Metcon<br />
10 x 2 minute rounds<br />
10 KB deadlifts<br />
15 KB goblet squats<br />
20 KB swings<br />
32/24kg<br />
<br />
<img alt="Image result for crossfit meme emom" height="265" 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" 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Alenahttp://www.blogger.com/profile/13875869459202702816noreply@blogger.com1tag:blogger.com,1999:blog-3319963161538609564.post-86895498502277035732019-02-15T10:45:00.000-08:002019-02-15T10:45:07.324-08:00Tuesday 12, February 2019Warm up<br />
Coach led<br />
<br />
Ready<br />
50 evil wheels<br />
25 seated floor press 30/20kg<br />
<br />
Strength<br />
14 min EMOM<br />
Odd - 5 clean and jerks<br />
Even - 35 hollow rocks - weighted if you can<br />
<br />
Metcon<br />
16 min AMRAP<br />
First 10 mins<br />
12 single arm DB push press 50/35lb e/s<br />
8 burpees over DB<br />
Last 6 mins<br />
24 double unders<br />
8 burpees<br />
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<img alt="Image result for crossfit meme burpees" height="266" 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" 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<br />Alenahttp://www.blogger.com/profile/13875869459202702816noreply@blogger.com0