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06/01/2017

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Centennial CrossFit - CrossFitWarm-upWarm-Up 3 (No Measure)Row 400m Inch Worm Toy Soldier Row 300m Duck Walk Crab Walk Row 200m Spiderman Inside Outs/Outside InsStrengthOverhead Barbell Carry (10x1)off the rack, shoulder to overhead, walk 30', turn and come back, accumulate 10 reps, work to the heaviest weight possibleMetconMetcon (Time)-6RFT: 20 KB…

05/31/2017

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Centennial CrossFit - CrossFitWarm-upWarm-Up 5 (No Measure)Inchworm with 2 Push Ups Toy Soldier Inside Outs/Outside Ins Samson Stretch Quad Stretch 3x: 10 KB C & J + Waiter Carry 10 Goblet SquatsTurkish Get Up (10 each arm...AHAP)MetconMetcon (AMRAP - Rounds and Reps)22 Min AMRAP: Start with 2' max rep thruster…

05/30/2017

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Centennial CrossFit - CrossFitWarm-upWarm-Up 11 (No Measure)Inch Worm Spiderman Side Lunges Toy Soldier Frogger Burpees 2x 5 Pull Ups 10 DB Thrusters 15 Double UndersStrength3 Position Press (5 x)1 strict, 2 Push, 3 JerkMetconMetcon (AMRAP - Reps)For Time: 5 rounds: 1 min Row for Calories 1min Burpees 1 min Double…

05/29/2017

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Centennial CrossFit - CrossFit10 AM CLASS ONLY!!!Warm-upThe CrossFit Warm-up (No Measure)3 rounds of 10-15 reps of: Samson Stretch (15-30 seconds) Overhead Squat with PVC Sit-ups Back-extensions Pull-ups DipsMetconMurph (Time)For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor,…

05/27/2017

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Centennial CrossFit - CrossFitWarm-upThe CrossFit Warm-up (No Measure)3 rounds of 10-15 reps of: Samson Stretch (15-30 seconds) Overhead Squat with PVC Sit-ups Back-extensions Pull-ups DipsMetconMetcon (Time)With A Partner: 4 Rounds for Time: 300m Odd Object Run (together) 50 Wall Balls 40 Wtd Sit Ups 30 Push Press

05/25/2017

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Centennial CrossFit - CrossFitWarm-upWarm-Up 8 (No Measure)Spiderman Toy Soldier Inside Outs/Outside Ins Samson Stretch Quad Stretch 3x: 5 Pull Ups 10 KB Cleans Burgener Warm UpEMOM3 Position Clean (EVEN Minutes)12 Min EMOMRing Dips (ODD Minutes: Max Set)MetconMetcon (Time)10-9-8-7-6-5-4-3-2-1 Power Cleans (65% of above) OTB Burpees V Ups

05/24/2017

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Centennial CrossFit - CrossFitWarm-upThe CrossFit Warm-up (No Measure)3 rounds of 10-15 reps of: Samson Stretch (15-30 seconds) Overhead Squat with PVC Sit-ups Back-extensions Pull-ups DipsMetconMetcon (Time)Using 40 foot section across the box~ 5 Rounds: 50 1 arm kettle bell swings's AHAP (40,30,20,10) 80 foot waiters Carry same kb 50 double…

05/23/2017

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Centennial CrossFit - CrossFitWarm-upWarm-Up 6 (No Measure)Inch Worm Toy Soldier Samson Stretch Crab Walk PVC Pass Through PVC Around the World 2x: 10 Pull UPs 10 Push Ups 10 RKBS 25 Single JumpsStrengthPush Press (5-5-5-5-5)MetconMetcon (Time)15-12-9 HSPU Pull Ups PistolsAbsV Ups (5 x 10)Russian Twists (5 x 10)2 count