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05/20/2017

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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)20 min AMRAP: With A Partner Buy in: 1000m row or 800m run together Then remaining time AMRAP 10 burpee box jump overs (24/20) 20…

05/19/2017

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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 UpTurkish Get Up (skill work)WeightliftingSnatch Balance (technique to a 1rm)MetconMetcon (Time)5 RFT 5 Squat Snatch 95/65 10 OH Lunges (in place, not walking) 5 T2B

05/18/2017

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Centennial CrossFit - CrossFitWarm-upWarm-Up 2 (No Measure)Spiderman Toy Soldier Side Lunge (down & back) Quad Pull 2x: 5 Pull Ups 10 Push Ups 15 SquatsStrengthFront Squat (3-3-3-3-3)MetconMetcon (AMRAP - Reps)Tabata This: :20/:10 8 Rounds Row Hollow Rock Double Unders Handstand Hold Score will be calories+double under reps - 1 for…

05/17/2017

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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 DipsSkillsRope Climb (Don't rush. Work on foot clamp.)MetconMetcon (Time)Accumulate total reps with any rep scheme, in any order of movements. 1 mile run to buy in…

05/16/2017

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Centennial CrossFit - CrossFitWarm-upWarm-Up 10 (No Measure)Inchworm with 2 Push Ups Toy Soldier Inside Outs/Outside Ins Samson Stretch Quad Stretch Duck Walk 2x: 10 KB C& J 10 T2B 20 Double UndersStrengthFloor Press (3-3-3-3-3)New SectionKettlebell SnatchKettlebell C & J Kettlebell SwingMetconMetcon (AMRAP - Reps)AMRAP each minute Minute 1 KB Snatch…

05/15/2015

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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 UpWeightliftingCluster (3-3-3-3-3)Squat Clean ThrusterMetconHang Ten-Take Five (Time)10RFT 5 Hang Squat Clean Thrusters 115/75 (heavier than their previous Fran weight) 5 Pull-ups

05/13/2017

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Centennial CrossFit - CrossFitWarm-upCoach's Choice (No Measure)ClinicMetcon (No Measure)Mini Run ClinicMetconMetcon (Time)With A Partner: 900m run together 30 partner wall ball 30 partner med ball situps (15 each) 30 ring rows (split between partners, 15 each) 600m run together 20 partner wall ball 20 partner med ball situps 20 ring…

05/12/2017

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Centennial CrossFit - CrossFitWarm-upWarm-Up 7 (No Measure)Spider Man Duck Walk Inside Outs/Outside Ins Side Lunges Frogger Burpees 2x: 10 SL KB Deadlifts 10 Push Ups 10 Tuck Jumps 10 Pull UpsGymnasticsMax Height Box Jump15 Min to Find a Max Height Standing Box JumpMetconMetcon (Time)10-9-8-7-6-5-4-3-2-1 Power Clean (65% 1 rm) Box…

05/11/2017

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Centennial CrossFit - CrossFitWarm-upWarm Up 1 (No Measure)Inch Worm Toy Soldier Inside Outs/ Outside Ins Duck Walk Frogger Burpees 2x: 10 Straight Leg KB Deadlifts 10 RKBS 10 Goblet SquatsStrengthDeadlift (3-3-3-3-3)MetconMetcon (AMRAP - Rounds and Reps)15 Min Amrap: 7 Push Press (50% 1rm) 14 O/H Wtd Walking Lunges 21 O/H…