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Sunday March 1

Workout of the Day “Mainsite Sunday” CrossFit.com WOD from Feb 23, 2015: 4 rounds for time of:10 Sumo Deadlift High-Pulls (95/65)10 Push Presses20 Back Squats Post time to comments. [...]

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Saturday Feb 28

Workout of the Day Warmup Dynamic Warmup  + 15 Calorie Row12 Wall Balls9 Burpees Training 3 rounds for time:30/24 Calorie Row25 Wall Balls (20/14)20 Burpees Post time to comments. [...]

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Friday Feb 27

Workout of the Day Warmup/Prep (also see “Notes” below) In 9 minutes:3 sets:5-6 Toes to Bar (or scaled option)5-6 Deadlifts 3-4 Snatches (or C&J if scaling) Build to weight [...]

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Thursday Feb 26

Workout of the Day Warmup Row 60/45 Calories + 5 x High Hang Power Snatch5 x Overhead Squat5 x Hang Power Snatch5 x Overhead Squat5 x Power Snatch5 x Overhead Squat Part 1 Power SnatchPerform one [...]

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Wednesday Feb 25

Workout of the Day Warmup 2 sets:15 Wall Balls15 Hip Extensions15 GHD Situps1-3 Rope Climbs 10 Strict HSPU or HS Hold Prep Deadlift3 sets x 10,8,6 reps  Build to weight used in [...]

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Tuesday Feb 24

Workout of the Day Warmup 2 sets:7 Front Squats7 BurpeesKipping Pullup Progression b/w sets Part 1 Front Squat5-4-3-2-2-2 Build to a heavy set of 2 in 20 minutesNO FAILED REPS Loading [...]

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Monday Feb 23

Workout of the Day Warmup 2 sets:2 minutes Double Under practiceKipping T2B Progression b/w sets + 8 Press8 Push Press8 Push Jerk8 TnG Push Jerk  Prep Push Jerk2-3 sets of 6-8 reps  [...]

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Sunday Feb 22

Workout of the Day “Mainsite Sunday” Warmup Dynamic Warmup Prep Power Clean x 10,5,4,3 reps Start with empty bar and build to workout weight. CrossFit.com WOD from February 3, [...]

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Saturday Feb 21

Workout of the Day Warmup Dynamic Warmup (coach’s choice) + 2 sets:10 Wall Balls8 KB Swings6 Burpees to target Training Alternating with a partner, perform 5 sets each of: 20 Wall [...]

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Friday Feb 20

Workout of the Day Warmup Dynamic Warmup (coach’s choice) + 2 sets:6 x Front Squat6 x Push Press6 x Thruster Kipping MU/Pullup progression b/w sets Prep Thrusters2-3 sets of 6-8 reps  [...]

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