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4.1.16

Crossfit Mayday View Public Whiteboard Warm-up (No Measure) 2 sets: ~Single Leg RDL w/ empty barbell x 10 each leg ~Light DB 3-Way-Raise x 10 ~Russian Twist x 20 ~Dragonflys x 5 (Slow descent) [...]

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3.31.16

Crossfit Mayday View Public Whiteboard Warm-up 15 mins Grinder PT Metcon (Time) LumberJack 20 20 Deadlifts 275/185 Run 400 M 20 KB 70/53 Run 400 M 20 Over Head Squat 115/85 Run 400 M 20 Burpees [...]

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3.30.16

Crossfit Mayday View Public Whiteboard Warm-up (No Measure) Row 1k -then- PVC Pass Throughs Arm Circles 1:00 Wall Shoulder Stretch Metcon (No Measure) 4 Rounds 10 Ring Swings 10 Hollow Rocks 10 [...]

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3.29.16

Crossfit Mayday View Public Whiteboard (No Measure) Run 200 M 20 Jumping Squats Run 200 20 Walking Lunges Run 200 20 Push Ups Run 200 20 Sit Ups Skill Work w/Coach Toes To Bar Bench Press (3 x 5 [...]

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3.28.16

Crossfit Mayday View Public Whiteboard (No Measure) 600 M Row Every 200 Meters, 10 Kb Swings 1 Min KB Goblet Squat Hold 53/35 20 OH BB Squats With Running Clock 3 Max Effort Top of Pull Up [...]

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Partner WOD

Crossfit Mayday View Public Whiteboard Metcon (Weight) 10 EMOM 3 Deadlifts @ 75% of 1 RM Metcon (Time) Teams of 2 100 Wall Balls 20/14 80 Pull Ups 60 Deadlifts 225/155 800 M Run with Med Ball 40 [...]

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3.25.16

Crossfit Mayday View Public Whiteboard (No Measure) Coaches Choice  Games Open 14.5 and 16.5 (Time) For Time: 21 Thruster, 95#/65# 21 Bar Facing Burpees 18 Thruster, 95#/65# 18 Bar Facing Burpees [...]

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3.24.16

Crossfit Mayday View Public Whiteboard (No Measure) ROM Drills -Full Sampson Stretch- 10 Bird Dogs 10 Pillar to Plank 10 Ea Leg OH Walking Lunge 10 Airborne Heisman’s 10 Reverse Burpees 10 [...]

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3.23.16

Crossfit Mayday View Public Whiteboard (No Measure) 500m Row 400m Run 50 Lunges with Med Ball tight to chest. Metcon (No Measure) 36:00 EMOM 1) 7 Thrusters (105/75) 2) 7 Box Jumps (24/20) 3) 7 [...]

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3.22.16

Crossfit Mayday View Public Whiteboard (No Measure) ROM DrillsDouble Unders for 2 min 20 x knees to chest Double Unders for 2 min 20 Air Squats Metcon (Weight) Snatch Warm up to 85% 3×3 @ [...]

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