CrossFit Limitless

Tuesday 082515

Dawn Marie — Tue, 25 Aug 2015 00:01:10 +0000

MOBILITY Foam Roll Calf stretch shoulder dislocations BW 500m Row 2 Rounds: 5 wall walks 10 Jumping Lunges Pull ups 8, 7, 6, 5, 5 SKILL/STRENGTH 3X5 Bench Press WOD 3 Rounds of: 5:00 AMRAP of: 10 Burpees 10 Ring Rows 10 Thrusters 95/65# 1:00 Rest

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Monday 082415

Dawn Marie — Mon, 24 Aug 2015 00:49:26 +0000

MOBILITY Agile 8 Psoas Smash Wrist Stretch BW 3 Minutes Double Under Practice 2 Rounds 10 wall squats 5 floor levers Pull ups 8, 7, 6, 5, 4 SKILL/STRENGTH 3X5 Back Squat WOD 6 Muscle-Ups 24 OHS 95/65# 200m KB Farmers Carry 24/16kg (1 KB in each hand) 24 OHS 95/65# 6 Muscle-Ups

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Saturday 082215

Dawn Marie — Sat, 22 Aug 2015 00:56:15 +0000

MOBILITY Agile 8 5 Way Banded Shoulder Stretch Calf Stretch BW 3 Rounds: 30sec Jump rope 30sec Mountain Climbers 30sec burpees SKILL/STRENGTH 1rm snatch WOD AMRAP in 6 min: 400m Run 40 Split Jumps *rest 1:00* AMRAP in 6 min: 400m Run 30 Hollow Rocks *rest 1:00* AMRAP in 6 min: 400m Run 20 Burpees

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Friday 082115

Dawn Marie — Fri, 21 Aug 2015 00:00:17 +0000

MOBILITY Foam Roll Wall Sit Super Front Rack BW 3 Minutes Double Under Practice 2 Rounds 10 Goblet Squats 10 Push ups Pull ups 7, 7, 6, 5, 4 SKILL/STRENGTH 3×10 front rack walking lunges WOD For time: 9 Power Cleans 155/115# 21 HSPU (Kipping is allowed) 7 Power Cleans 155/115# 15 HSPU (Kipping is […]

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Thursday 082015

Dawn Marie — Thu, 20 Aug 2015 00:52:51 +0000

MOBILITY Your Choice BW 400M run 2 Rounds 1:00 Prone Hollow Hold 1:00 30′ handstand hold 7, 6, 6, 5, 4 SKILL/STRENGTH 3X10 Turkish get ups WOD “Tabata Something Else” Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are ring rows, the second 8 […]

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Wednesday 081915

Dawn Marie — Wed, 19 Aug 2015 00:00:23 +0000

MOBILITY Agile 8 KB Chest Stretch Wrist Stretch BW 3 Minutes Double Under Practice 2 Rounds: 10 OHS 10 GHD Pullups 7, 6, 5, 5, 4 SKILL/STRENGTH 1rm 3 position snatch WOD :30s Handstand Hold 9 Shoulder to Overhead 135/95# 27 Dips :30s Handstand Hold 6 Shoulder to Overhead 135/95# 18 Dips :30s Handstand Hold 3 Shoulder […]

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Monday 081715

Dawn Marie — Mon, 17 Aug 2015 00:00:00 +0000

MOBILITY Foam Roll Thoracic Spine Smash Shoulder Box Stretch BW 400M Run 2 Rounds: 10 Parallette pass thru 10 Parallette hspu Pull-ups 7, 6, 5, 4, 3 SKILL/STRENGTH 1RM Jerk WOD For time: Run 800m 30 KB Swings 24/16kg 50 Pistols (alternating) 30 KB Swings 24/16kg Run 800m

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