Friday – Sept 8th

Patty YeroCrossFit, Workout of the Day

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SWOD Deadlifts 4×8 @70-75% 1-leg RDLs 3×10 Side plank w/ top leg lift WOD 8 Min Ladder 1 TTB 1 Burpee box jump over 1 Dip 2 TTB 2 BBJO 2 dips 3,3,3 4,4,4…

Monday – Sept 4th

Patty YeroCrossFit, Workout of the Day

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9AM ONLY — Partner Hero WOD DT 5 Rounds For Time 155/105# Deadlift, 12 reps 155/105# Hang power clean, 9 reps 155/105# Push jerk, 6 reps In honor of USAF SSgt Timothy P. Davis, 28, … Read More

Saturday – Sept 2nd

Patty YeroCrossFit, Workout of the Day

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Lumberjack 20 20 Deadlifts (275/190) Run 400m 20 KB swings (Black/Blue) Run 400m 20 Overhead Squats (115/83) Run 400m 20 Burpees Run 400m 20 Pullups (Chest to Bar) Run 400m 20 Box jumps (24/20) Run … Read More

Thursday – Aug 31st

Patty YeroCrossFit, Workout of the Day

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SWOD Hang Power Snatch x2 15-20 minutes to find a heavy double from the hang WOD Annie-bel 50-40-30-20-10 Double unders Sit ups *6 power snatches after each round (135/95)

Wednesday – Aug 30th

Patty YeroCrossFit, Workout of the Day

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SWOD 2×15 Circuit W/ a partner, alternate after each exercise. Crunches Back extension Reverse Hyper Jackknives/knee tucks Hamstring curls WOD Helen 3 RFT 400m run 21 KBS (53/35) 12 Pull ups

Monday – Aug 28th

Patty YeroCrossFit, Workout of the Day

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SWOD  Hang Power Cleans x2 15-20 minutes to find a heavy double WOD Double Alt. Tabatas #1: Air Squats/Burpees Rest 2 min. #2 Jump Lunges/Toes 2 Bar